6
6
BACK +
BICEP
EXERCISES
TONE YOUR PULL MUSCLES
WITH DUMBBELLS!
PULL Workout
What is a pull
workout?
What is a pull
workout?
A pull workout focuses on
muscles that contract (like
your bicep flexing as you
pull weight up towards you
in a bicep curl)!
PULL Workout
Try these 6 exercises
with weights 👉
Why incorporate
a pull day?
Why incorporate
a pull day?
Focusing on the pull
muscles (back and biceps)
allows you to go heavy and fatigue them!
PULL Workout
1
SINGLE
ARM ROW
Targets:
The lats.
⭐This unilateral exercise
also engages the bicep
and core!
2
DUMBBELL PULLOVER
Targets:
The lats, core
and abs.
⭐ This back is often used
to get rid of back fat
under your bra.
3
BICEP
CURLS
Targets:
The biceps, core
and abs.
4
HAMMER
CURL + HOLD
Targets:
The biceps.
⭐ The isometric hold
adds a challenge by
increasing time under
tension.
5
REVERSE
GRIP ROW +
CURL
Targets:
The lower back,
upper back and biceps.
⭐ A true compound
upper body pull exercise.
6
BACK FLY + HAMMER
CURL
Targets:
The rear delts
and major upper back
muscles as well as the
biceps and core.
1. Single Arm Row
2. Dumbbell Pullover
3. Bicep Curls
4. Hammer Curl + Hold
5. Reverse Grip Row + Curl
6. Back Fly + Hammer Curl
DO IT:
40 sec work, 20 sec rest.
Screenshot
Workout
FULL Workout
Try these Back +
Bicep Exercises in
this
35-MINUTE
PULL WORKOUT
FULL Workout
Ready for a PUSH
Day Workout? (Shoulders, Chest + Triceps)
TAP BELOW!
Push Day