Duration: 50 minutes
A beginner pull day for the back, rear shoulders and biceps with dumbbells and a bench. With no bar, dumbbell rows do the heavy lifting: one superset builds back thickness and traps, the second adds a single-arm row and curls for the arms. Progress by adding reps to the top of each range, then reach for heavier dumbbells. Fits the pull day of a 3-day dumbbell PPL.