
Build total body strength and endurance with this full body pull workout. This type of strength training routine focuses on exercises that target the muscles involved in pulling movements, such as the back, biceps, hamstrings and glutes. Each circuit supersets two compound pull exercises together, creating an effective full body strength workout in under 30 minutes.
Strengthen all the muscles involved in “pulling” motions with this full body pull workout at home.
You loved the challenge of our Full Body Push Workout (Stronger 25, Day 1) last week. This is the complement to that workout – hitting the opposing muscles in the body.
Today’s workout is made up of pulling exercises that target both the lower body pull muscles (hamstrings, hips and glutes) and the upper body pull muscles (back and biceps).
Pull workouts focus on the muscle groups that work in a pulling motion (when weight is being pulled towards your body). For example, think of how your biceps flex as you pull the weights up towards your shoulders in a bicep curl.
Build muscle and challenge your endurance with this 25-minute full body pull workout.
Compound strength exercises will target all of the major pull muscles in the body in under 30 minutes.
Add full body workouts like this one to your workout routine 1-2 times a week to build muscle mass and increase endurance.
A medium-to-heavy set of dumbbells. I suggest anywhere from 8-25 lbs. We used 10-20 lb dumbbells in this workout.
Follow along with the guided Full Body Pull Workout on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren.
Your Workout Looks Like This:
CIRCUIT ONE:
A: Single Leg Deadlift Hold and Batwing Back Row (Right)
B: Dumbbell Swings
A: Single Leg Deadlift Hold and Batwing Back Row (Left)
CIRCUIT TWO:
A: Rear Foot Elevated Single Leg Deadlift and Single Arm Hammer Curl
B: Incline Forearm Plank and Row
A: Rear Foot Elevated Single Leg Deadlift and Single Arm Hammer Curl
CIRCUIT THREE:
A: Glute Bridge Hamstring Curls
B: Wood Chop Sit Up
A: Glute Bridge Hamstring Curls
CORE:
1. Adductor Side Plank (Right)
2. Adductor Side Plank (Left)
3. Plank and Alternating Dumbbell Push
Targets: Legs, hamstrings, glutes, hips, lower back, mid-back, abs and core.
Modification: perform a staggered deadlift with both feet on the floor, feet shoulder width apart. Keep 80% of your weight in your front heel and 20% in your back toe.
Targets: Glutes, hamstrings, hips, core, and all the stabilizing muscles in your back and shoulders.
Targets: Hamstrings, gluteus maximus, biceps and core.
Elevating the rear foot shifts the focus more into the hamstrings. And single leg exercises increase core engagement.
Modification: perform a staggered deadlift with both feet on the floor, feet shoulder width apart. Keep 80% of your weight in your front heel and 20% in your back toe.
Targets: Shoulders, back, glutes and core.
Modification: Perform a bird dog back row from a quadruped position. As you perform a single arm back row on one side, extend the opposite leg out behind you.
Targets: Glutes (gluteus medius) and hamstrings.
This move replaces the leg curl machine you would find at a conventional gym.
Modification: Perform a hamstring walkout from the floor. Start lying on your back in a glute bridge. Slowly “walk” your heels out away from your body. Then walk them back in, returning to starting position.
Targets: Core, lats (latissimus dorsi), pecs (pectoralis major and pectoralis minor), and shoulders.
The dumbbell pullover is one of the best exercises to work the muscles you need for pull ups without a pull up bar.
Modification: Perform dumbbell pullovers, omitting the sit up.
Pull ups, lat pulldowns, bent over rows, barbell rows, bicep curls and hyperextensions are all examples of popular pull exercises. Deadlifts are an example of an exercise that targets both the lower body and upper body pull muscles: hitting the glutes, hamstrings and lower back muscles all at once.
Pulling exercises target the muscles of the posterior chain, such as the latissimus dorsi, rhomboids, trapezius, hamstrings and glutes. Strengthening these muscles can improve posture, support the spine, reduce back pain and improve overall strength.
Both push exercises and pull exercises are necessary to include as part of a well-rounded workout routine. These opposing muscle groups work together to perform daily movements and stabilize the body. Training one more than the other can lead to muscle imbalances and injuries.
A 2-week, strength training program designed to help you feel stronger in just 25 minutes a day.
If you liked this full body strength and abs workout at home, download the FREE, 2-Week Full Body Workout Plan.
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Those incline plan-and-rows in circuit 2 were a killer! Loved the side-plank adductor exercise toward the end too. Great new moves in this terrific new workout! Keep up the great work!
Sarah! So glad you enjoyed this workout and the new moves! Nice work and keep coming back for more! -Lindsey