Best Pull Day Workout: Build a Stronger Back and Bigger Arms

A well-rounded pull workout does more than build a wider back. It strengthens the muscles responsible for posture, improves pulling strength, supports shoulder health, and helps develop bigger biceps and forearms.

This workout targets the entire posterior chain, including the lats, traps, rhomboids, rear delts, spinal erectors, and biceps. Using PowerBlock’s Adjustable Dumbbells lets you easily adjust resistance throughout the session while training every major pulling muscle group.

Warm-Up: Prepare Your Back and Shoulders

Before jumping into heavier lifts, spend a few minutes activating the muscles of the upper back and shoulders.

Y-T-W Holds

The Y-T-W sequence helps improve shoulder stability, posture, and upper-back activation.

Perform each position for 5 seconds:

• Y position: Arms overhead in a "Y" shape

• T position: Arms extended straight out to the sides

• W position: Elbows bent with shoulder blades squeezed together

Complete 2 rounds.

Shoulder Butterflies

Using light dumbbells or your PowerBlock’s 2.5 lb micro weights, hinge at the hips and maintain an athletic stance. Raise the arms in a controlled arc to improve shoulder mobility and activate the upper back.

Sets: 2
Reps: 15

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1. Stiff-Legged Dumbbell Deadlift

The stiff-legged deadlift is an excellent movement for strengthening the posterior chain, including the hamstrings, glutes, and spinal erectors. While often thought of as a lower-body exercise, it also helps build a stronger back by teaching proper hip hinge mechanics and reinforcing spinal stability.

How to Perform It

1. Stand with feet hip-width apart.

2. Hold the dumbbells in front of your thighs.

3. Push your hips backward while keeping your back flat.

4. Lower the dumbbells until you feel a stretch in your hamstrings.

5. Drive through the hips and return to standing.

Tips

• Keep the dumbbells close to your body.

• Maintain a neutral spine throughout the movement.

• Move slowly and under control.

Sets: 2
Reps: 10

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2. Bilateral Dumbbell Bent-Over Row

The bent-over row is one of the best exercises for building back thickness and overall pulling strength. By keeping the elbows close to the torso, the lats become the primary movers.

How to Perform It

1. Hinge at the hips and maintain a strong athletic position.

2. Let the dumbbells hang beneath your shoulders.

3. Pull the elbows toward your hips.

4. Squeeze the lats at the top.

5. Lower under control.

Tips

• Keep your chest up and back flat.

• Avoid using momentum.

• Focus on driving the elbows rather than pulling with the hands.

Sets: 2
Reps: 10

Understanding Elbow Position

The path of your elbows can influence which muscles receive the most work:

• Elbows close to the body: Greater lat engagement

• Elbows about 45 degrees from the torso: More mid-back involvement

• Elbows high and wide: Increased upper-back, rear delt, and trap activation

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3. Single-Arm Dumbbell Row

Single-arm rows allow each side of the back to work independently, helping correct strength imbalances while increasing range of motion.

How to Perform It

1. Place one hand on a bench or sturdy support.

2. Let the working arm hang naturally.

3. Allow the shoulder blade to stretch forward at the bottom.

4. Pull the elbow back and slightly outward.

5. Squeeze the shoulder blade before lowering.

Tips

• Initiate the movement with the elbow.

• Avoid twisting the torso.

• Focus on a full stretch and contraction.

Sets: 2
Reps: 10 per side

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4. Dumbbell Shrug

Shrugs target the upper trapezius muscles, which play an important role in shoulder stability and posture.

How to Perform It

1. Stand tall with dumbbells at your sides.

2. Allow the shoulders to relax.

3. Pull the shoulders up and slightly back.

4. Pause briefly at the top.

5. Lower under control.

Tips

• Keep your head neutral.

• Avoid rolling the shoulders.

• Focus on lifting with the traps.

Sets: 2
Reps: 10

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5. Bent-Over Rear Delt Fly

The rear delts are often overlooked but are essential for balanced shoulder development and healthy posture. Higher-repetition training works especially well for these smaller muscles.

How to Perform It

1. Hinge at the hips and maintain a slight bend in the knees.

2. Hold the dumbbells beneath your shoulders.

3. Raise the arms out to the sides.

4. Pause at the top.

5. Return slowly to the starting position.

Tips

• Keep the movement controlled.

• Avoid shrugging your shoulders.

• Focus on squeezing the rear delts.

Sets: 2
Reps: 15

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6. Alternating Dumbbell Bicep Curl

No pull workout is complete without direct bicep training. Alternating curls allow you to focus on one arm at a time while maintaining strict form.

How to Perform It

1. Stand tall with dumbbells at your sides.

2. Curl one dumbbell toward the shoulder.

3. Lower under control.

4. Alternate arms each repetition.

Tips

• Keep your upper arms close to your sides.

• Avoid swinging the weight.

• Focus on squeezing the biceps at the top.

Sets: 2
Reps: 20 total (10 per arm)

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7. Hammer Curl

Hammer curls target the brachialis and brachioradialis, two muscles that contribute to thicker-looking arms and stronger grip strength.

How to Perform It

1. Hold the dumbbells with your palms facing each other.

2. Keep your elbows close to your sides.

3. Curl the weights upward.

4. Lower slowly.

Tips

• Maintain a neutral wrist position.

• Control the weight throughout the movement.

• Focus on keeping tension in the arms.

Sets: 2
Reps: 20 total (10 per arm)

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Pull Day Workout Summary

Final Thoughts

Building a stronger back requires training through multiple movement patterns and angles. This workout combines hip hinges, horizontal rows, upper-back isolation work, and direct arm training to create a complete pull day routine.

As you progress, keep track of your weights, sets, and reps so you can gradually increase resistance. Consistent overload, proper technique, and recovery are the keys to developing a stronger, wider back and more powerful arms.

Want to see this workout in action? Head over to the PowerBlock YouTube Channel, PowerBlock Fitness, and click on the 30 Minute Pull Workout with Coach Josh.