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Dumbbell Pull Strength — Session 03

25-minute advanced strength workout for pull strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resis

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Duration
25 min
Difficulty
advanced
Equipment
dumbbells
Muscle groups
back, biceps, glutes, quads, shoulders, triceps

Exercises

  1. 1. Dumbbell bent-over row

    4 sets · 8-10 reps

    Brace torso and pull weights toward hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  2. 2. Dumbbell step-up

    4 sets · 8-10 reps

    Step onto a stable platform and control the descent. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  3. 3. Dumbbell shoulder press

    4 sets · 8-10 reps

    Press overhead without over-arching the lower back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  4. 4. Dumbbell glute bridge

    4 sets · 8-10 reps

    Hold a padded dumbbell securely across hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

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