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Beginner Pull: Inverted Row On Bench & Dumbbell Pullover

A 30-minute pull session at beginner level. 10 video-guided movements — including Inverted Row On Bench and Dumbbell Pullover — using barbell, bodyweight, dumbbells, resistance band. Follow along with demo clips, timed rests and set logging.

30 min 10 exercises

The workout

  1. 1

    Inverted Row On Bench

    3 × 10

    Keep your body straight from head to heels. Pull your chest towards the bench, squeezing your shoulder blades. Works back and biceps.

  2. 2

    Dumbbell Pullover

    3 × 10

    Lie on a bench, holding one dumbbell with both hands. Lower the weight behind your head with a slight bend in elbows. Works lats and chest.

  3. 3

    Dumbbell Incline Row

    3 × 12

    Lie face down on an incline bench, dumbbells hanging. Pull dumbbells to your sides, squeezing shoulder blades together. Works upper back and rear delts.

  4. 4

    Band Straight Back Seated Row

    3 × 15

    Sit with legs extended, band around feet. Pull the band towards your torso, squeezing shoulder blades. Works mid-back and lats.

  5. 5

    TRX Biceps Curl

    3 × 12

    Lean back, holding TRX handles. Curl your body up, pulling hands towards your temples. Works biceps and forearms.

  6. 6

    Barbell Drag Curl

    3 × 12

    Hold a barbell, keep elbows tucked back. Drag the bar up your torso, contracting biceps hard. Works biceps.

  7. 7

    Dumbbell Incline Hammer Curl

    3 × 12

    Sit on an incline bench, dumbbells at sides with neutral grip. Curl dumbbells up, keeping palms facing each other. Works biceps and forearms.

  8. 8

    Dumbbell Rear Delt Row

    3 × 15

    Lean forward, dumbbells hanging. Pull dumbbells out and up, leading with elbows. Works rear deltoids and upper back.

  9. 9

    Dumbbell Incline Shrug

    3 × 15

    Lie face down on an incline bench, dumbbells hanging. Shrug your shoulders up towards your ears. Works upper traps.

  10. 10

    Band Standard Biceps Curl

    3 × 15

    Stand on the band, holding ends. Curl hands up towards shoulders, squeezing biceps. Works biceps and forearms.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.

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