Best Advanced Pull Day Workouts With Dumbbells

The Dumbbell Bent Over Row targets your back and biceps. Using dumbbells helps ensure both sides of your body are trained equally and adds difficulty, making it great for building strength and muscle in your back workouts.

How to do it

1. Stand with your feet shoulder-width apart, holding dumbbells beside your hips.
2. Bend your knees slightly and push your hips back, leaning your torso forward at a 45-degree angle.
3. Keep your arms extended with dumbbells under your shoulders.
4. Pull the dumbbells toward your sides, squeezing your shoulder blades together at the top.
5. Lower the dumbbells back to the starting position and repeat.

The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.

How to do it

1. Place a dumbbell on each side of a flat bench.
2. Kneel on the bench with your right knee and place your right hand on the bench's edge.
3. Keep your torso parallel to the ground and grab the dumbbell with your left hand, palm facing your torso.
4. Pull the dumbbell up to your side, engaging your back; exhale as you lift.
5. Pause briefly at the top, then lower the dumbbell back to the starting position.

The Concentration Curl is a simple exercise that strengthens the biceps by focusing solely on them. You sit down, brace your arm against your thigh, and lift a dumbbell to really engage the bicep without using other muscles.

How to do it

1. Sit at the edge of a bench with your knees bent and feet on the floor, shoulder-width apart.
2. Extend your right arm between your legs and rest your elbow against your right thigh, holding a dumbbell with an outward-facing palm.
3. Keep your elbow against your thigh as you lift the dumbbell to shoulder height, then lower it back to the starting position.

The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.

How to do it

1. Stand upright and hold a dumbbell in each hand at your sides, palms facing you.
2. Engage your core by breathing deeply and tightening your abdominal muscles.
3. Flex your elbows to lift one dumbbell up towards your shoulder while keeping your elbow close to your side.
4. As you lift, rotate your wrist so your palm faces your shoulder at the top of the curl.
5. Lower the dumbbell back to the starting position by rotating your wrist back to palms-facing position.
6. Once the first dumbbell is down, repeat the process with the other arm.

Hammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.

How to do it

1. Stand tall with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with your palms facing inward and arms at your sides.
3. Engage your core by tightening your stomach muscles.
4. Curl one dumbbell up to shoulder height while keeping your elbow close to your side.
5. Lower the dumbbell back down to the starting position.
6. Switch arms and repeat the movement.

The Seated Dumbbell Curl is an exercise that focuses on building your biceps. By using dumbbells while sitting, you can maintain good form and prevent using your body to lift the weights.

How to do it

1. Sit upright on a bench with a dumbbell in each hand, arms at your sides and palms facing in.
2. Tighten your core and bend one elbow to lift the dumbbell towards your shoulder, keeping your upper arm still.
3. Lower the dumbbell back down and repeat with the other arm.
4. Alternate lifting each arm.

Waiter Curls strengthen your biceps while mimicking the action of holding a tray. This exercise improves muscle control and grip strength, making it great for building arm shape and stability.

How to do it

1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold one end of a dumbbell with both hands, palms facing up.
3. Bend your elbows to lift the dumbbell towards your chest, keeping your elbows tight to your sides.
4. Pause for a moment at the top of the curl, squeezing your biceps.
5. Slowly lower the dumbbell back to the starting position while keeping tension in your biceps.
6. Keep your core tight, shoulders back, and chest up throughout the movement.

The Reverse Dumbbell Curl strengthens your forearms and biceps while improving grip strength. It uses a reverse grip to effectively target your forearm muscles for better arm stability and strength.

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a dumbbell in each hand with palms facing you.
3. Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.
4. Pause briefly at the top of the curl.
5. Lower the dumbbells back to the starting position slowly while keeping tension in your biceps.
6. Keep your shoulders back and wrists straight throughout the exercise.

Dumbbell Wide Curls are a simple exercise that focuses on building your biceps. By keeping your arms flared out, this exercise helps develop the outer part of your biceps for a fuller appearance.

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a dumbbell in each hand with your arms flared out to the sides.
3. Curl the dumbbells up while keeping them wider than shoulder-width at the top.
4. Pause briefly at the top, feeling the contraction in your biceps.
5. Lower the dumbbells back down slowly, keeping tension on your biceps.
6. Keep your elbows close to your sides and maintain good posture throughout.

Cross Body Hammer Curls are a bicep exercise that involves lifting weights across your body. This movement targets the biceps effectively by moving the dumbbell in a diagonal path rather than straight up and down.

How to do it

1. Stand with feet shoulder-width apart holding a dumbbell in each hand.
2. Position the dumbbells in front of you with palms facing your body and elbows slightly bent.
3. Raise one dumbbell in an arc to the opposite shoulder, keeping your elbow locked.
4. Hold for a moment at the top, then lower the dumbbell back to the starting position.
5. Switch arms and repeat the movement.

The Dumbbell Pause Curl targets the biceps with a brief hold at the top position. This exercise builds muscle strength and improves the appearance of your arms, making it great for enhancing bicep curls.

How to do it

1. Hold a dumbbell in each hand at your sides with palms facing your legs.
2. Stand with feet hip-width apart and slightly bend your knees.
3. Engage your core, keep your back straight, and look forward.
4. Raise the dumbbells towards your chest while keeping your elbows by your sides.
5. Rotate your wrists so your palms face you at the top of the movement.
6. Pause and squeeze your biceps for one second.
7. Slowly lower the dumbbells back to the start position while maintaining tension.
8. Switch sides and repeat.

The Dumbbell Drag Pause Curl targets your biceps by adding a pause at the top of the curl, which helps build strength and size. It is great for maximizing your bicep workouts and focusing on muscle contraction.

How to do it

1. Hold a dumbbell in each hand with palms facing forward at your sides.
2. Stand with feet shoulder-width apart and slightly bend your knees.
3. Keep your core tight and back straight.
4. Lift the dumbbells upwards, keeping your elbows close to your body.
5. Pause for one second at the top and squeeze your biceps.
6. Slowly lower the dumbbells back to the starting position.

The Dumbbell Hammer Pause Curl is an exercise that strengthens your biceps and forearms by adding a brief pause at the top of the movement. This helps build muscle and grip strength, making it great for improving arm size.

How to do it

1. Stand with your feet hip-width apart and hold a dumbbell in each hand, palms facing your legs.
2. Bend your knees slightly and keep your core tight and back straight.
3. Curl the dumbbells up toward your chest, keeping your elbows close to your sides.
4. Pause for at least one second at the top while squeezing your biceps.
5. Slowly lower the dumbbells back to the starting position, maintaining muscle tension.

The Dumbbell Standing Hammer Curl To Front Press is a strength exercise that works your biceps and shoulders. It involves curling dumbbells towards your chest and then pressing them overhead while standing, which also helps engage your core for stability.

How to do it

1. Hold a dumbbell in each hand with your arms at your sides and palms facing in.
2. Stand with your feet hip-width apart and knees slightly bent.
3. Engage your core and keep your back straight.
4. Curl the dumbbells up towards your chest, stopping just in front of your shoulders.
5. Press the dumbbells overhead, fully extending your arms.
6. Lower the dumbbells back to the starting position, keeping tension in your biceps and shoulders.

Renegade Row is a full-body exercise that works your back, shoulders, and core. By holding a plank and rowing a dumbbell in each hand, you'll build strength and stability.

How to do it

1. Stand in a plank position with a dumbbell in each hand, arms extended.
2. Keep your body straight from head to heels and feet shoulder-width apart.
3. Shift your weight to your left hand and lift the right dumbbell towards your torso.
4. Lower the right dumbbell back down and repeat with your left hand.