Upper Body Pull Strength – Back & Shoulder Strength in 30 Minutes

🔥 30-minute upper body pull workout at home using dumbbells to build back strength, shoulder strength, and arm strength. This pull day workout targets your back, biceps, and shoulders with controlled rows, curls, and pull movements for better muscular endurance.
This follow-along upper body strength session uses a 45 seconds work / 15 seconds transition format across 3 circuits. Perfect for anyone looking for a dumbbell back workout or upper body pull workout at home.
Use this as one of your weekly strength training at home sessions. Adjust the weights and intensity to match your fitness level.

💪 WORKOUT INCLUDES
• 3-minute warm-up
• 45 seconds work / 15 seconds transition
• 3 circuits of 8 exercises
• 3-minute cool-down
• Light to medium dumbbells

🏋️ EQUIPMENT NEEDED
• Light to medium dumbbells
• Exercise mat

For reference, I used 12 lb / 5.4 kg, 15 lb / 6.8 kg, 20 lb / 9.1 kg, and 25 lb / 11.3 kg dumbbells. Choose weights that challenge you while allowing you to maintain proper form.

📅 THE 4-2-1 METHOD
• 4 strength-training days
• 2 cardio days
• 1 mobility day

Please visit my website for free workouts, programs, and resources: https://tiffanystraining.com/

✅ Timestamps:
0:00 Intro
0:10 Warm-Up
3:25 Underhand Row
4:25 Narrow to Wide Row
5:25 Deadstop Row (Right Side)
6:25 Deadstop Row (Left Side)
7:25 Goblet Curl
8:25 Bicep Negative Curls
9:25 Hinged Dumbbell Extension
10:25 Single Single Double Curl
11:25 Bent Over Row
12:25 Hip Hinge with Dumbbell High Hold
13:25 Bicep Rotation Curl
14:25 Hammer Curl
15:25 Curl Holds with Extension
16:25 Bicep Curl to Hammer Down
17:26 Supinated ISO Curl
18:25 Single Single Double Curl
19:25 Lat Pull Over Row
20:25 Plank Dumbbell Row
21:26 Preacher Curl on One Knee (Left Arm)
22:26 Preacher Curl on One Knee (Right Arm)
23:26 Supinated Curl
24:26 Eccentric Bicep Curl
25:26 Overhead Dumbbell Pull
26:26 Bicep Pump Curl
27:26 Cool-Down

▶️ Full 4-2-1 Method playlist: https://www.youtube.com/playlist?list=PLJ6OA_QdbDY0

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⚠️ Disclaimer: This video is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician before starting any new exercise program, especially if you have pre-existing health conditions. Listen to your body and stop if you feel pain. @tiffanystraining assumes no liability for any injury resulting from following this content.

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