OnionPatchLats
13 effective sets in this workout
45-Minute Dumbbell Pull Workout
A pull-day workout that prioritizes rows, vertical pulling patterns, and direct rear-delt and biceps volume.
45 min
Pull
Intermediate
Lats, Biceps, Rear Delts
Equipment Required
DumbbellWeight BenchPull Up Bar
Who this workout is for
- People running push/pull splits
- Home gym lifters with dumbbells and a pull-up option
- Anyone wanting more back and arm emphasis
Next step
Want a full program, not just one workout?
For a similar goal, focus, and equipment setup, start with 50 Minute Intermediate Free Weight Hypertrophy Plan.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Exercise Plan
45-minute hypertrophy pull workout with extra emphasis on Lats.
- Built for a pull training day.
- Designed around 45-minute sessions.
- Intermediate-friendly exercise density with practical rest periods.
- Extra emphasis on Lats.
- Starts with a 3-set pre-exhaustion slot for Lats.
- Progress load or reps once you can hit the top of the target range with solid form.
Muscle-by-muscle detailsExpand to review which muscles this workout emphasizes based on the selected exercise mix.
Expand to review which muscles this workout emphasizes based on the selected exercise mix.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Biceps
7 effective sets in this workout
Rear Delts
7 effective sets in this workout
Triceps
6 effective sets in this workout
Chest
6 effective sets in this workout
Scapular Retractors
4 effective sets in this workout
Middle Delts
4 effective sets in this workout
Abdominals
2 effective sets in this workout
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 10-13 | 6-10 | 90-150s | |
| 4 × 8-12 | 6-10 | 150-210s | |
| 3 × 7-10 | 7-10 | 150-210s | |
| 3 × 13-15 | 6-10 | 90-150s | |
| 2 × 16-20 | 7-10 | 90-150s |
How to use it
- Drive hard effort into the first two pulling movements.
- Use later work to clean up weak links like biceps or rear delts.
- Avoid turning every set into momentum-based cheating reps.
Why this works
The session starts with the most productive back-building patterns, then adds isolation to improve total pulling stimulus.
FAQ
Can I run this without a pull-up bar?
Yes. The generator will still choose rowing and supported alternatives from your equipment list.
Should I use straps?
Use them if grip limits back work more than you want, especially on higher-rep rows.
Related workouts
60-Minute Complete Gym Pull Workout
A full-gym pull session with enough time for heavy back work and focused arm-rear-delt accessories.
45-Minute Dumbbell Push Workout
A push-day session built around pressing patterns plus enough delt and triceps work to round things out.
50-Minute Back and Biceps Workout
A back-and-biceps pull workout built around rows, vertical pulling, and enough direct arm work to round out the session.
Important safety note
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