This home pull day has 5 exercises and 15 sets in all. It's part of the 5-day home dumbbell and home push pull legs routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Home Pull Day Workout Example
An example home pull day for back, rear shoulders and biceps with dumbbells, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Dumbbell rowUpper back, lats, bicepsSwap: Seated cable row | 4 | 10 to 12 per arm | 1.5 to 2 min | 1 to 2 |
| Dumbbell pulloverLats, chestSwap: Straight-arm cable pulldown | 3 | 10 to 12 | 1.5 min | 1 to 2 |
| Rear delt flyRear shoulders, upper backSwap: Reverse pec deck machine | 3 | 12 to 15 | 1 min | 0 to 2 |
| Dumbbell curlBicepsSwap: Cable curl | 3 | 10 to 12 | 1 min | 1 to 2 |
| Hammer curlBiceps, forearmsSwap: Rope cable curl | 2 | 10 to 12 | 1 min | 0 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at home with a pair of dumbbells
- you have about 40 to 50 minutes for the workout
- you want one workout for back, rear shoulders and biceps with dumbbells
Common questions
How long does the home pull day take?
The home pull day takes about 40 to 50 minutes for 5 exercises and 15 sets, including rest and the upper body warm-up.
Why does the home pull day start with the dumbbell row?
In the home pull day, the dumbbell row is the biggest lift, working your upper back, lats and biceps, so you do it first, while you're fresh, with 1.5 to 2 minutes of rest between sets. Smaller accessory exercises like the hammer curl come at the end, with 1 minute of rest.
What can I use instead of the dumbbell pullover in the home pull day?
The listed swap is straight-arm cable pulldown. It trains the same muscles (lats and chest), so you can make the change and keep the rest of the home pull day the same.
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