The routine
Pull · dumbbells only
- One-Arm Dumbbell Row 4 × 10
- Bent Over Two-Dumbbell Row 4 × 10
- Dumbbell Shrug 3 × 15
- Reverse Flyes 3 × 15
- Dumbbell Bicep Curl 3 × 12
- Hammer Curls 3 × 12
Best as the pull day of a home dumbbell PPL.
Dumbbell Pull Day
Pull · dumbbells only
This is the pull day of the dumbbell PPL. With just a pair of dumbbells you can train the whole back: single-arm and two-arm rows for thickness, shrugs for the traps, and reverse flyes for the rear delts, then finish with curls.
Row with your back rather than your arms, and let each arm work through a full range of motion to fix any imbalance.
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Can I train back with only dumbbells?
Yes. Single-arm and bent-over dumbbell rows build the mid-back and lats, shrugs hit the traps, and reverse flyes cover the rear delts. A pair of dumbbells trains the whole back.
No pull-up bar, how do I build lats?
Bent-over dumbbell rows and single-arm rows train the lats effectively. Focus on a long stretch at the bottom and pulling your elbow past your torso.
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