Dumbbell pull exercises are often the missing piece.
You train chest, shoulders, arms—but your back? Kinda forgotten. Then your posture starts slipping. You feel off. Maybe weaker when pulling things. Sound familiar?
Truth is, if you only push and never pull, things get out of balance. That’s when injuries creep in. And your progress? Stalls.
The fix is simple: start pulling. With dumbbells, you don’t need fancy machines or big space. Just a few solid moves.
In this guide, I’ll walk you through what pull exercises are and give you 10 dumbbell exercises that actually work.
What Are Dumbbell Pull Exercises?
Dumbbell pull exercises are moves where you pull weight toward your body. Sounds simple, but most people don’t do enough of them. It’s like pulling open a door, picking up a heavy bag, or rowing a boat—same motion.
Pulling balances things out. It builds the muscles you don’t see in the mirror—but you definitely need.
💪 Muscles Worked
These pull dumbbell exercises mostly target the back and arms. Here’s what they hit:
- Lats – big muscles on the sides of your back
- Traps – top of your shoulders and upper back
- Rhomboids – between your shoulder blades
- Biceps – front of the upper arms
You don’t see these muscles front-on, but they support nearly every upper-body move you make.
Top 10 Dumbbell Pull Exercises
These are the top pull exercises with dumbbells that actually work. No fluff, no weird moves—just 10 solid ones that hit your back and arms.
No fancy setup. Just some room and a couple of dumbbells will do the trick.
Dumbbell Bent-Over Row
This move’s a classic—it just works if you want real back strength.
➤ Looks like this
Knees soft, hips back, back flat—basic setup. Let the weights hang, then pull them in like you’re rowing. Elbows stay in tight.
➤ Works
Hits your lats and mid-back the most, with some biceps and rear shoulder work in there too.
✅ Good for
Anyone—home or gym. A true back-day staple.
Single-Arm Dumbbell Row
Great for evening out left-right strength.
➤ Try it like this
One knee and hand on a bench or chair. Pull the dumbbell in toward your hip. Stay solid through your torso—no wiggling.
➤ Works
Lats, traps, rear shoulders.
✅ Good for
Beginners, or anyone with muscle imbalance.
Renegade Row
Back and core in one move. Sneaky tough.
➤ Here’s the move
Start in a plank with dumbbells in hand. Row one dumbbell up at a time. Keep your hips still and core tight.
➤ Works
Lats, arms, core.
✅ Good for
Home workouts or combining core with pull work.
Dumbbell Incline Row
This one keeps you honest—no swinging, no shortcuts. Hits upper back hard.
➤ Looks like this
Lay flat on the bench, let the dumbbells drop below you, then pull them back like you’re trying to squeeze something between your shoulder blades.
➤ Works
Rhomboids, traps, rear delts.
✅ Good for
People who struggle to activate their back.
Dumbbell Rear Delt Fly
Small move, big fix for posture and shoulder balance.
➤ Do it like this
Lean in slightly, then lift the weights out to your sides. Arms stay kinda straight, just don’t rush it.
➤ Works
Rear delts, traps.
✅ Good for
Fixing rounded shoulders or balancing push-day overkill.
Dumbbell High Pull
Power meets pull. Quick and explosive.
➤ Here’s what to do
Stand tall, then pull the dumbbells up to chest level. Elbows lead the way. Don’t turn it into a bicep curl.
➤ Works
Traps, shoulders, arms.
✅ Good for
Lifters wanting speed and athletic carryover.
Dumbbell Shrugs
Can’t skip traps. This one’s basic but it works.
➤ Just do this
Hold dumbbells at your sides and shrug your shoulders up—like saying “I don’t know.” No rolling.
➤ Works
Upper traps.
✅ Good for
Anyone looking to build neck/upper back thickness.
Dumbbell Pullover
Stretch + pull in one. Hits lats and chest.
➤ Try it this way
Lie on a bench with one dumbbell. Lower it slowly behind your head, then pull it back over your chest.
➤ Works
Lats, chest, core (lightly).
✅ Good for
Adding variety and stretch to your pull day.
Dumbbell Hammer Curl
Yes, it’s a pull move—your arms count too.
➤ What you do
Curl the dumbbells up with your palms facing in. Keep your elbows still and motion clean.
➤ Works
Biceps, forearms, brachialis.
✅ Good for
All levels. Everyone needs strong arms.
Dumbbell Deadlift
Pulls from the ground up. Great full-body move.
➤ Looks like this
Stand tall, dumbbells in front. Push your hips back, lower with control, then drive back up.
➤ Works
Hamstrings, glutes, lower back, traps.
✅ Good for
Building total-body strength, especially the posterior chain.
Sample Dumbbell Pull Workout Plan
Got the dumbbell pull exercises but not sure what to do with them? Let’s fix that.
Here’s a plan you can actually follow—nothing complicated. There’s a beginner version and one for people who’ve been working out a while.
💪 Beginner Plan
New to lifting? Or maybe getting back into it? Start here. The focus is on doing each move right—not rushing, not lifting heavy.
| Exercise | Sets x Reps | Rest | Notes |
|---|---|---|---|
| Dumbbell Bent-Over Row | 3 x 10 | 60 sec | Pull both arms together, keep your back flat |
| Single-Arm Dumbbell Row | 3 x 10 each side | 60 sec | Use a bench or chair to support yourself |
| Dumbbell Rear Delt Fly | 2 x 12 | 45 sec | Go light, move slow, control the motion |
| Dumbbell Hammer Curl | 3 x 12 | 45 sec | Keep your elbows still, don’t swing the weight |
🔥 Intermediate Plan
If you’ve been working out for a bit and want more challenge, this plan gives you more volume and a bit of core work too.
| Exercise | Sets x Reps | Rest | Notes |
|---|---|---|---|
| Dumbbell Deadlift | 3 x 8 | 60 sec | Hinge at the hips, don’t rush the lift |
| Dumbbell Bent-Over Row | 3 x 10 | 60 sec | Moderate weight, focus on form |
| Renegade Row | 3 x 8 each side | 60 sec | Keep your body stable, core tight |
| Dumbbell Incline Row | 3 x 10 | 60 sec | Lie on an incline bench, squeeze your back |
| Dumbbell Pullover | 2 x 12 | 45 sec | Stretch at the bottom, pull with control |
| Dumbbell Hammer Curl | 3 x 10 | 45 sec | Superset with pullovers if you want a pump |
You can follow these exactly or mix it up. Two pull days a week is plenty. Pair this with a push day, and you’re golden.
And that’s a wrap on dumbbell pull exercises.
You don’t need a gym, just a pair of dumbbells and a bit of space. Pick a few moves, take your time, and feel your back and arms working.
Pull workouts may not feel exciting at first, but they’ll fix your posture, build strength, and help you feel better overall.
Start small, stay steady. That’s how results come.
You’ve got this.
Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.