40 Minute Pull Workout with Barbell & Dumbbells | Build #1

Introduction

This tutorial provides a comprehensive guide to a 40-minute pull workout using a barbell and dumbbells. Designed for individuals looking to strengthen their back, forearms, traps, biceps, and rear delts, this workout can be performed at home or in the gym. Follow these step-by-step instructions to maximize your workout efficiency and achieve your fitness goals.

Step 1: Preparation and Warmup

Before starting your workout, it's crucial to warm up your muscles to prevent injuries.

• Dynamic stretches: Spend 5-10 minutes doing dynamic stretches focusing on your upper body. This may include arm circles, torso twists, and shoulder rolls.
• Light cardio: Perform light cardio such as jumping jacks or jogging in place for 2-3 minutes to increase your heart rate.

Step 2: Barbell Row

The workout begins with the barbell row, a powerful exercise for the back.

• Setup: Stand with your feet shoulder-width apart, holding the barbell with an overhand grip.
• Execution:
  • Bend at the hips and knees, keeping your back straight.
  • Pull the barbell towards your lower chest, squeezing your shoulder blades together.
  • Lower the barbell back to the starting position.
• Reps and Sets: Aim for 3 sets of 8-12 reps.

Step 3: Double Hammer Curl

Next, focus on the biceps with the double hammer curl.

• Setup: Stand with a dumbbell in each hand, arms at your sides, palms facing inward.
• Execution:
  • Curl the dumbbells up to shoulder height while maintaining the palms facing each other.
  • Slowly lower the weights back to the starting position.
• Reps and Sets: Perform 3 sets of 10-15 reps.

Step 4: Reverse Shrug

This exercise targets the traps and upper back.

• Setup: Stand with a barbell held at arm's length in front of you.
• Execution:
  • Shrug your shoulders up towards your ears.
  • Hold for a moment, then lower your shoulders back down.
• Reps and Sets: Complete 3 sets of 10-12 reps.

Step 5: Concentration Curl

Isolate the biceps with concentration curls.

• Setup: Sit on a bench with your legs spread. Hold a dumbbell in one hand, resting your elbow on your inner thigh.
• Execution:
  • Curl the dumbbell towards your shoulder.
  • Lower it back down to the starting position.
• Reps and Sets: Do 3 sets of 8-10 reps per arm.

Step 6: Single Arm Row

This exercise enhances back muscle engagement.

• Setup: Position yourself with one knee and hand on a bench, the other foot on the ground, holding a dumbbell in the free hand.
• Execution:
  • Pull the dumbbell towards your hip while keeping your elbow close to your body.
  • Lower the weight back down in a controlled manner.
• Reps and Sets: Perform 3 sets of 8-12 reps for each arm.

Step 7: Incline Bicep Curl

Finish your workout with incline bicep curls for added bicep definition.

• Setup: Sit on an incline bench with a dumbbell in each hand, arms hanging down.
• Execution:
  • Curl the dumbbells towards your shoulders.
  • Lower them back down slowly to the starting position.
• Reps and Sets: Complete 3 sets of 10-15 reps.

Conclusion

This 40-minute pull workout effectively targets key muscle groups in your upper body using barbell and dumbbell exercises. By following these structured steps, you can enhance your strength and muscular endurance. Remember to cool down and stretch after your workout to aid recovery. Consider integrating this routine into your weekly workout schedule for optimal results. Happy lifting!