Pull-up bar · Dumbbells

Pull-Up Bar and Dumbbell Pull Workout

A pull day needs two directions: down toward you, and back toward you. The bar gives you the first and dumbbells the second, and that combination covers the whole back with equipment that costs less than a couple of months of gym membership.

The session · 6 exercises
  1. 1

    Pull-Up

    4 × 5–10

    Lats · also Biceps, Core

    • Grip slightly wider than the shoulders, palms facing away.
    • Start from a full hang, then pull the elbows down toward the ribs.
    • Lead with the chest and clear the bar with the chin.
    • Lower all the way down — half reps build half a back.
  2. 2

    Renegade Row

    3 × 8–12

    Back · also Core, Lats

    • Start in a push-up position gripping two dumbbells, feet wide for stability.
    • Row one dumbbell to the hip while keeping the hips completely square.
    • Set it down softly and alternate. Any hip rotation means go lighter.
  3. 3

    Chin-Up

    4 × 6–10

    Lats · also Biceps

    • Palms facing you, hands about shoulder-width apart.
    • Pull until the chin clears the bar, keeping the chest up.
    • The underhand grip gives the biceps more to do, so most people are stronger here.
  4. 4

    Inverted Row

    3 × 8–15

    Back · also Lats, Biceps, Core

    • Set a bar at waist height and hang underneath it with a straight body.
    • Pull the chest to the bar, keeping the hips locked in line with the shoulders.
    • Lower under control. Walking the feet further out makes it harder.
  5. 5

    Dumbbell Curl

    3 × 10–12

    Biceps · also Forearms

    • Start with the arms straight and palms facing forward.
    • Curl both dumbbells up, keeping the elbows still.
    • Squeeze at the top and control the way down.
  6. 6

    Dead Hang

    3 × 30–60s

    Forearms · also Lats

    • Hang from the bar with a full grip and relaxed shoulders.
    • Breathe and let the spine decompress.
    • Build grip endurance and shoulder health at the same time.

Getting the most out of it

Do the pull-ups first, while you are fresh and can still control the descent. Rows are far more forgiving of fatigue, and a sloppy row costs you much less than a sloppy pull-up, where the shoulder takes whatever the back stopped doing.

Keep track of it

Solviro logs every set, remembers what you lifted last time, and builds your plan around the equipment you actually own. Free, and you don't need an account to look around.

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Other equipment, other sessions

All 25 workouts

General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.