Move · Videos · Strength · 24 min

24-Minute Dumbbell Pull Workout: Back and Biceps

24-Minute Dumbbell Pull Workout: Back and Biceps — video by Kaleigh Cohen Strength Play · 23:53

Video by Kaleigh Cohen Strength on YouTube · Open on YouTube

A heavy upper-body pull day: single-arm rows with a pause at the top, floor pullovers, biceps curls, reverse-grip rows with a slow lower and hammer curls, three rounds after a light warm-up. Pairs well with a push day.

  • 24 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells, mat
Open in VideosLog it in Train

Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up: arm openers and reach-and-pull, then light bent-over rows and biceps curls. 0:31
  2. Single-arm row, box or chair optional: flat back, arm close to your body, hold at the top for three to four counts. 3:23
  3. Switch to the other arm: the same row, back flat and belly button to spine, holding at the top. 4:08
  4. Pullovers on your back with one dumbbell: lower it behind you, then pull up to about perpendicular to the floor. 5:12
  5. Standing biceps curls: shoulders back, soft knees, hips tucked under, from fully down all the way up. 6:34
  6. Reverse-grip bent-over rows: row up at a normal pace, then lower over a slow four count. 7:31
  7. Hammer curls with your palms facing each other, breathing out as you lift. 8:42
  8. Round 2: single-arm rows on each side and pullovers, then curls, reverse-grip rows and hammer curls. 9:34
  9. Round 3: the same six moves one last time, finishing on hammer curls. 16:31

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your back flat and core braced, and row with the arm close to your body
  • Squeeze your shoulder blades in toward your spine at the top of each row
  • On pullovers stop when your arms are about perpendicular to the floor

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadsingle-arm and reverse-grip rows, pullovers
  • Elbows takes loadbiceps and hammer curls
  • Wrists & hands movesgripping heavy dumbbells
  • Upper back movesbent-over rows
  • Lower back movesholding the bent-over row position
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Support the single-arm row on a box, chair or bench

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Kaleigh Cohen Strength; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety