The best way to improve strength in your upper body this pull day workout is done with dumbbells and a resistance band. In just 25 minutes you’ll sculpt and tone your upper back muscles and start to improve your posture.
As a Certified Strength Coach, pulling exercises are ones I prioritize in programs like the SMASH home workouts because they’re often overlooked.
Though a pull day workout can refer to most posterior chain exercises, this workout focuses on the upper body muscles. Strengthening these muscles helps:
- Improve posture
- Reduce low back pain
- Relieve upper back fatigue
- Prevent injury
- Carry kids easier
If you’re a mom, this pull day workout along with these upper back exercises and thoracic spine exercises are crucial towards keeping you pain free.
"I really enjoyed this workout! Sitting at a desk all day, I could feel it targeting my posture muscles immediately. The resistance band provided a nice challenge to the dumbbell exercises. My back already feels more relaxed. Looking forward to doing it again!" - Farrah
The Pull Day Workout
Below is the workout you can complete at home or in the gym. It requires a set of dumbbells and a resistance band. However, if you don’t have a resistance band you can rock it without.
To perform the workout:
Perform the bentover rows and lying pullovers back to back for the repetitions listed. Only rest after the pullovers for 30 seconds. Repeat the two exercises for a total of 3 times through.
Move on to the next three exercises and perform them back to back for the repetitions listed only resting after the hammer curls. Repeat the sequence for a total of 3 times.
Finally, finish off with two sets of the renegade rows with 20 seconds of rest between sets.
| Bentover Row | 10 |
| Lying Dumbbell Pullover | 12 |
| Rest | 30 seconds x 3 sets |
| Resistance Band Pulldown | 10 |
| Banded Shoulder Flexion | 10 |
| Hammer Curl | 12 |
| Rest | 45 seconds x 3 sets |
| Renegade Row | 30 seconds |
| Rest | 20 seconds |
Exercise Form Tips & PDF Printable
Click the image to download a printable of the pull day workout. Then, Use the tips below to execute the exercises. If you need to, use a variation of the exercise so that you’re able to engage the muscles more.
Bentover Row
- Start in a bentover position (from a hip hinge), with feet flat on the floor, a flat back, knees bent slightly and the dumbbells hanging down at your sides. Abdominal muscles engaged.
- Maintain the bentover position as you row the dumbbells up towards your chest, pinch the shoulder blades together at the top and pause briefly.
- Reverse the movement and return the dumbbells to the starting position.
If you’re struggling with the bentover rows and feel this exercise in your low back, perform a 1 arm row instead where you’ll have more support.
Dumbbell Pullover
- Lying with your back flat on the floor or a bench and a dumbbell held in each hand above your chest. Make sure the palms are facing each other.
- Bend the elbows so that they’re slightly flexed as you bing the dumbells past your head towards the floor (moving at the shoulders). Reverse the movement and extend the arms back to the start position.
Resistance Band Pulldown
- Anchor the band above your head (see notes)
- Sit back on your heels with the chest up.
- Pull the band to bring your elbows towards your back pockets making sure your shoulders are down from your ears.
- Pause briefly and reverse the movement slowly.
If you’re unable to anchor the band you can perform a single arm resistance band pulldown. Likewise, if you don’t have a resistance band, mimic the movement with dumbbells. Start by holding them above your head and very slowly control their decent toward your shoulders.
Shoulder Flexion
- Stand upright holding the resistance band in each hand. Palms turn towards the anchor point.
- Keep a slight bend in the elbows as you pull the hands and arms behind your band pinching the shoulder blades.
- Pause and slowly return to the starting position.
If you don't have a resistance band or anchor point, perform a 1 arm dumbbell row with a 2 second pause instead.
Hammer Curl
- Stand upright with your core muscles engaged (so you don't swing your torso).
- Hold the dumbbells in your hands with the palms facing each other.
- One by one bring the dumbbell head to your shoulder and slowly extend the arm back down to your side.
Renegade Row
- Begin in plank position with your hands on dumbbells and your feet hip width apart.
- Start with the left arm as you row the dumbbell up to the chest.
- Pause briefly and keep the shoulder away from the ear. Slowly lower the dumbbell back to the floor and repeat on the other side.
More Workouts and Fitness Tips
Below are some great fitness resources to help you achieve your goals of getting stronger… at home! Of course, don’t forget to fuel up at the end of your workout with a high protein snack!
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
This workout will give the best results if done twice per week. Make sure to leave 1-2 rest days between the workout days for maximum results. And remember, it’s all about the effort and overload. So, push yourself through plateaus.
This is different for everyone but I recommend most females start with a set of 15 pounds. This should be challenging and heavy. If you’re not there yet, use only one dumbbell and hold it in both hands to perform the exercises. Or, lighten up the weight and start with less. You want to really be challenged though, almost as if you can’t do the last rep.
Farrah says
I really enjoyed this workout! Sitting at a desk all day, I could feel it targeting my posture muscles immediately. The resistance band provided a nice challenge to the dumbbell exercises. My back already feels more relaxed. Looking forward to doing it again!
fitasamamabear says
Omg yes! It definitely helps counter sitting!
thatssodarling says
Great workout, love the illustrations! Wish it came with the motivation 😉
fitasamamabear says
Haha I can only do so much!! Perhaps I'll start a FB accountability group 😉
Beth Davidson says
These are good instructions. I need to add some of these to my routine, I don't focus on my back nearly enough and carrying around two kids is killing me!
fitasamamabear says
Most females overlook the back- but yes, it will help on the kid front.. they get heavy!
Helene says
I definitely need to work on my back and this seems perfect!
fitasamamabear says
Glad I could help- I love back muscles!
Colleen Bijl says
These exercises will make for a strong sexy back which is always a plus. Good posture is also very important especially when you're sitting at a desk all day.
fitasamamabear says
Yes! Back muscles are sooo gorgeous!
Amanda says
I’m currently 37 weeks preg, and on my way to the gym to work out right now. This could not have come at a better time!
fitasamamabear says
Way to freaking go lady! Good luck in the next couple of weeks!
Kelly says
I feel like the back is neglected a lot with women. This is a great post!
fitasamamabear says
That it is! I think many women just overlook it or are not sure how to target it. But it makes a big difference when you do!
Sincerely Ophelia says
Oh yes! I love work out plans like these so I don't go over my head just to think of routines! Thank you!
fitasamamabear says
No problem! I have lots more workouts coming so check back soon!
Kelsey says
This is a great workout! SOMEDAY I'll be able to do pull ups again!
fitasamamabear says
It took me FOREVER to get my first pull up- but it is possible and god does it feel good when you get it!
linda spiker says
Nice! I used to do all of this before I became a yoga teacher. Looking through the photos made me kind of miss it!
fitasamamabear says
Yoga and strength training go hand in hand... 😉
Danielle says
Wow, what an in-depth article - thank you! I need to develop back strength in such a bad way. This will really help!! <3
fitasamamabear says
Most females need more back strength so you're not alone! But it can definitely be improved you've just got to work at it 🙂
Cristine says
So many people forget about working out your back. You can do hundreds of sit ups but without a string back it’s worthless
fitasamamabear says
Yes! Working the back of the body is beyond important for injury prevention, posture and daily activities yet it; so often overlooked.
Dawn Yoder says
You're so right - most of the time we don't think about our backs! I never gave mine much thought until I pulled a muscle last year. It took over 4 months to heal (partly because I just thought it would get better and didn't get it checked out for a month). Two months of weekly deep tissue massage finally got me on the mend.
If I had made a point to include back strengthening exercise, as well as remembering proper lifting technique, I probably wouldn't have hurt myself so badly!
Thanks for pointing out the importance of keeping our backs in good shape. You sure don't think about how important it is until you can't even bend over slightly to set your coffee cup on the end table in tne morning!
fitasamamabear says
Ah sorry to hear about the injury- I've done that (put off getting checked) and then you kick yourself for it later. A lot of people just overlook working the back muscles but having them strong really does let you move through your daily activities easier. Otherwise you use other muscles to compensate and wind up with an injury. I hope the injury healed properly and you were able to get back to all your fun!!
Sara says
Rear Delt Fly's have always been my least favorite because of old work injuries and I tend to leave them out... but if that's a picture of you doing them pregnant, I have NO excuse! You're a rockstar!
fitasamamabear says
Haha aw thanks! I actually have super weak shoulders and it drives me nuts so rear delt fly's are ALWAYS in my program. That said, use light weight or bands to start and work on range of motion and contraction versus lifting heavy- makes a world of difference 🙂