PULL BASED MOVEMENTS FOR SIZE AND STRENGTH!

 

The Back, Biceps & Shoulder Dumbbell Routine That Delivers

If you want to build a strong, sculpted back and bigger biceps, you’ll need to focus on pull-based movements like rows and cleans. These exercises target multiple muscles in your back while your biceps assist in the movement, giving you more bang for your buck.

Your shoulders also deserve special attention. Depending on which part you want to emphasize—the front (anterior), side (lateral), or rear (posterior) deltoids—you can use both push and pull-based moves. One of my favorites is the Arnold Press, created by Arnold Schwarzenegger himself. This press uses rotation as you lift, hitting all three shoulder heads in a single move for maximum efficiency.

To complement it, I pair it with two powerful row variations:

• Gorilla Rows — builds back strength while working your core, hips, and hamstrings.

• Renegade Rows — challenges your core stability as you row from a plank position.

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Step-by-Step: The Exercises

1. Gorilla Row

1. Stand with feet shoulder-width apart, toes slightly out.

2. Hold a dumbbell in each hand, palms facing each other.

3. Hinge forward at the hips, keeping a soft bend in your knees and your back flat.

4. Engage your core and glutes.

5. Row your right arm toward your hip, elbow driving back.

6. Pause, squeeze your back, then lower.

7. Repeat on the left side.
   Tip: Keep your chest parallel to the floor throughout.

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2. Arnold Press

1. Stand with feet shoulder-width apart, holding dumbbells in front of your face, elbows bent, palms facing you.

2. Engage your core.

3. Press both dumbbells overhead while rotating your palms outward.

4. Pause at the top, then reverse the movement.
   Tip: Avoid arching your lower back—stand tall and controlled.

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3. Renegade Row

1. Start in a high plank, each hand gripping a dumbbell under your shoulders.

2. Engage your core, glutes, and thighs.

3. Row your right arm toward your hip until your elbow passes your torso.

4. Pause, squeeze, then lower.

5. Repeat on the left side.
   Tip: Keep hips square—don’t twist or lift them.

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The 25-Minute EMOM Workout

Format: 8 rounds, EMOM (Every Minute on the Minute)

• Minute 1: 8 reps per arm – Gorilla Row

• Minute 2: 8–12 reps – Arnold Press

• Minute 3: 8 reps per arm – Renegade Row

Rest for the remainder of each minute before the next set begins. Aim for 10–15 seconds of rest; adjust reps to hit this target. Choose dumbbells that challenge you—your last few reps should feel tough.

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Why This Routine Works

• Progressive Overload: Increases strength and muscle by adding weight or volume over time.

• Efficiency: Trains back, biceps, shoulders, and core in one workout.

• Functionality: Strengthens muscles for posture, stability, and spinal protection—not just looks.

A strong back and stable shoulders aren’t just for the mirror—they’re your body’s armor for daily life.