Pull Day: 29-Minute Dumbbell Workout
Pull Day is a 29-minute dumbbell workout for your back and biceps. You alternate single-arm rows, bent-over rows and two curl variations, each on a 90-second clock.
The workout
Warm-up (5:00)
Bands, light rows, arm circles. Get the shoulders moving.
Block A (12:00)
8 sets on a 90-second clock. Alternate the exercises below, one set per interval, in the order they appear.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Single-Arm Dumbbell Row | 4 x 10 each arm | 60 lbs (27 kg) | Work 1:05, rest 0:25Tempo 2-0-1 |
| Alternating Dumbbell Curl | 4 x 12 each | 20 lbs (9 kg) | Work 1:10, rest 0:20Tempo 2-0-1 |
Block B (9:00)
6 sets on a 90-second clock. Alternate the exercises below, one set per interval, in the order they appear.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Bent-Over Dumbbell Row | 3 x 12 | 2 x 30 lbs (2 x 14 kg) | Work 0:50, rest 0:40Tempo 3-0-1 |
| Hammer Curl | 3 x 15 | 15 lbs (7 kg) | Work 0:45, rest 0:45Tempo 2-0-1 |
Cooldown (3:00)
Lat stretch, bicep stretch, slow nose breaths.
How the timer works
Each set starts on a clock. You work for the work window, then rest until the next interval starts. Reppy plays low ticks in the last 3 seconds of work and brighter ticks in the last 5 seconds of rest, so you can follow it without looking at the screen.
The screen stays on during the workout, and the back button pauses instead of quitting.
Exercises in this workout
Questions
How long does Pull Day take?
About 29 minutes: a 5 minute warm-up, two blocks of 12 and 9 minutes, and a 3 minute cooldown.
What equipment do I need?
Dumbbells from 15 to 60 lbs (7 to 27 kg) and a bench or sturdy chair to support the single-arm row. The rest is done standing.
How heavy should I go?
Pick a weight that makes the last one or two reps of each set hard but clean. When you reach the top of the rep range, move up one dumbbell size.