{"id":9732,"date":"2022-07-07T10:22:34","date_gmt":"2022-07-07T10:22:34","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=9732"},"modified":"2025-10-01T18:59:52","modified_gmt":"2025-10-01T18:59:52","slug":"dumbbell-pull-workout-and-exercises","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/dumbbell-pull-workout-and-exercises","title":{"rendered":"Dumbbell Pull Workout: 20 Best Exercises to do on Pull Day"},"content":{"rendered":"\n

If you design the dumbbell push\/pull\/legs (PPL) workout program, you need a proper guide on PPL exercises<\/a>. Having a list of the entire workouts, you’ll be able to design an effective workout program. I’ve already shared dumbbell push<\/a> and leg exercises<\/a>, and here I’ll hand out the best dumbbell pull exercises to do on your push day.<\/p>\n\n\n\n

In this article, you’ll see a list of dumbbell pull workouts, how to do them step-by-step, what muscles they target, and pull day dumbbell workout routines.<\/p>\n\n\n\n

This guide is for everyone. Whether you’re a male or female, beginner <\/a>or intermediate, you can use all exercises to build muscles and improve your physique.<\/p>\n\n\n\n

Dumbbell Pull Workout Muscles Worked<\/strong><\/h2>\n\n\n\n

The dumbbell pull exercises work on multiple muscle groups, particularly the back, biceps, posterior deltoid, and forearms. So let’s take a look at each of them.<\/p>\n\n\n\n

1. Back<\/strong><\/h4>\n\n\n\n

The back is the largest muscle of the upper body. It is a group of four muscles: the latissimus dorsi<\/a>, trapezius, infraspinatus, and erector spinae. The different dumbbell rowing exercises help strengthen all these muscles and build a defined back<\/a>.<\/p>\n\n\n\n

2. Biceps<\/strong><\/h4>\n\n\n\n

The biceps are the second most engaged muscle during the dumbbell pull workout. It is made of two muscles, the long and short heads, and to build bigger biceps<\/a>, you’ll need to hit them both. Fortunately, the different variations of dumbbell pulling exercises, particularly the curls, sculpt your biceps and help build muscular arms<\/a>.<\/p>\n\n\n\n

3. Posterior Delt<\/strong><\/h4>\n\n\n\n

The posterior deltoid is the rear portion of the shoulder muscles that work during the various dumbbell pull workouts, such as dumbbell face-pull, incline row, and seal row. Having a sturdy and sizeable rear delt<\/a> adds definition to your entire back.<\/p>\n\n\n\n

20 Best Dumbbell Pull Exercises to Build Muscle<\/strong><\/h2>\n\n\n\n

Below, I’ve made a list of exercises you can do on your pull day.<\/p>\n\n\n\n

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  1. Dumbbell Bent-over Row<\/li>\n\n\n\n
  2. One-arm Dumbbell Row<\/li>\n\n\n\n
  3. Dumbbell Seal Row<\/li>\n\n\n\n
  4. Incline Chest Supported Row<\/li>\n\n\n\n
  5. Dumbbell Deadlift<\/li>\n\n\n\n
  6. Dumbbell Superman Pull<\/li>\n\n\n\n
  7. Incline Plank Rowing<\/li>\n\n\n\n
  8. Dumbbell Upright Row<\/li>\n\n\n\n
  9. Dumbbell Pullover<\/li>\n\n\n\n
  10. Dumbbell Face Pull<\/li>\n\n\n\n
  11. Dumbbell High Pull<\/li>\n\n\n\n
  12. Renegade Row<\/li>\n\n\n\n
  13. Dumbbell Shrugs<\/li>\n\n\n\n
  14. Dumbbell Bicep Curl<\/li>\n\n\n\n
  15. Incline Dumbbell Curl<\/li>\n\n\n\n
  16. Dumbbell Hammer Curl<\/li>\n\n\n\n
  17. Concentration Curl<\/li>\n\n\n\n
  18. Dumbbell Prone Lying Curl<\/li>\n\n\n\n
  19. Dumbbell Zottman Curl<\/li>\n\n\n\n
  20. Dumbbell Drag Curl<\/li>\n<\/ol>\n\n\n\n

    Let’s see how to do each exercise step-by-step. <\/p>\n\n\n\n

    1. Dumbbell Bent-over Row<\/h3>\n\n\n\n
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