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7 Pull Day Exercises with Dumbbells | Back and Biceps Routine

In this video I walk you through 7 Pull Day exercises with dumbbells and for each one, I provide practical tips that will help you fix your form and perform each movement correctly. I show you some clips of my workout and discuss the things I did right and what I can improve on. Here are the 7 Pull Day exercises I discuss: Pull Ups: target your lats and back. Chin Ups are simply underhanded pull ups with a narrower grip. Compared to Pull Ups, Chin Ups target your biceps more because of the supinated grip. I like to start my workout with Pull Ups and Chin Ups because they are a good gauge of strength-to-weight. In addition, doing them first every time makes it easier to track your progress. DB Bent-over Row: keep your head neutral and focus on your elbows as the main driver of the movement. You can do these standing with a hip-hinge or chest-supported. Overhand grip targets your upper and mid back, neutral grip targets your lats, and underhand grip targets your biceps. The flight path of the dumbbell is also going to affect which part of your back is engaged the most. DB Shrugs: interesting thing about shrugs — the heavier you lift, the less you feel it in your traps. When you lift lighter dumbbells, all of a sudden you start to feel it more. It’s because trying to shrug with heavy dumbbells makes it hard to get the full range of motion that’s required. It’s only when you go through the full range of motion and increase time under tension that you will feel these burning your traps. Single-arm DB Row: hold your head neutral and steady. Keep your torso stable throughout. Allow your elbows to do the work and refrain from twisting your upper body as the elbow comes up. Don’t let your elbows go too high at the top. Control the weight as it moves back down rather than allowing gravity to drop it. DB Pullovers: when bringing the dumbbell to the top, don’t go all the way to 90 degrees. The reason is you will lose tension in your lats. Instead, bring the weight slightly past 45 degrees. This ensures you will maintain muscle tension throughout the entire set. Rear Delt Flys: even though rear delts are technically part of your shoulders, I train them on Pull Day since they are similar to my other back exercises. Bicep Curls: one of the most common mistakes when doing bicep curls is simply doing too many of them. Biceps are a relatively small muscle group so they don’t need much volume. Stick to between 6-10 total sets for biceps, not 20. Curl to the outside of your arm. You can switch the grips and do hammer curls, concentration curls, preacher curls, etc. [email protected] IG: @mindbodyprime mindbodyprime.com