Dumbbell Pull Strength — Session 16

35-minute intermediate strength workout for pull strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust r

Duration

35 min

Difficulty

intermediate

Equipment

dumbbells

Muscle groups

back, biceps, calves, glutes, quads, shoulders

Exercises

1. 1. Dumbbell goblet squat

   3 sets · 10-12 reps

   Hold one dumbbell close to chest and squat with heels planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Dumbbell lateral raise

   3 sets · 10-12 reps

   Raise weights to shoulder height with soft elbows. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Single-arm dumbbell row

   3 sets · 10-12 reps

   Brace on a stable surface and pull elbow toward hip. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Dumbbell calf raise

   3 sets · 10-12 reps

   Raise heels slowly without bouncing. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Dumbbell hammer curl

   3 sets · 10-12 reps

   Keep elbows still and palms facing inward. Rest 45-90 seconds between sets; use a load that allows controlled technique.