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Best Pull Day Workout

Best Pull Day Workout

Pull day is for upper body exercises with a pulling motion. These workouts target the biceps, forearms and back while letting your chest, triceps and shoulders rest. It’s a great way to do focused training on a regular fitness schedule.

Our pull day training regimen is for any level of fitness enthusiast. If you’re new to pull day or working out in general, remember to start small – think 1-2 sets of 10-12 reps – and prioritize form and control over speed. With PowerBlock adjustable dumbbells and equipment, you can do pull day workouts almost anywhere.

Dumbbell Rows

  • Hold a dumbbell in one hand.
  • Rest the opposite knee and hand on a flat bench or chair.
  • Bend forward at the hips so your back is parallel to the floor.
  • Lower the dumbbell arm towards the floor and keep the bench-side arm straight.
  • Pull the dumbbell up as far as you can, then lower it again.
  • Do this exercise for each arm.

Romanian Deadlifts

  • Stand with your feet shoulder-width apart and knees slightly bent. Hold a Pro Series barbell with both hands at shoulder-width or a dumbbell/kettlebell in each hand.
  • Bend forward by “hinging” your hips while keeping your back and arms straight.
  • When you feel a slight hamstring stretch, pause, then use your hamstrings and drive your hips forward to return to the standing position.


  • Grab a SportBench Chin-Up Attachment or overhead bar with both hands. Use an overhand grip for pull-ups and an underhand grip for chin-ups.
  • Lower yourself until the arms are straight and bend your knees so you aren’t touching the ground.
  • Contract your upper back muscles and pull yourself upward until your chin touches the bar.
  • Lower yourself until the arms are straight again.


  • Lie on a bench with your feet flat on the floor.
  • Hold a dumbbell in both hands above your chest with arms straight and palms facing each other.
  • Lower the dumbbell behind your head while bending the elbows.
  • Lift the weight back over your chest and straighten the arms.

Dumbbell Curls

  • Stand with your feet and arms shoulder-width apart. Beginners can stand against a wall to keep their back straight.
  • Hold a dumbbell or kettlebell in each hand using an underhand grip. Your palms should be facing forward.
  • Raise the dumbbells to your shoulders while keeping the upper arms in place.

Dumbbell Shrugs

  • Stand with feet shoulder-width apart and knees slightly bent.
  • Hold a dumbbell in each hand by your sides.
  • Lift your shoulders as high as possible while contracting your upper back muscles and keeping your arms straight.
  • Pause briefly and then lower your shoulders.

Concentration Curls

  • Sit on a flat bench or chair with your feet flat and legs wide.
  • Hinge forward with your hips to pick a dumbbell off the floor and place your upper arm against your inner thigh.
  • Using only your forearm, slowly “curl” the dumbbell upwards as far as you can, then lower it back down until your arm is straight.
  • Do this exercise for each arm.