14-Min Pull Day Workout at Home | Biceps, Back & Grip Strength
No gym? No problem. This quick-fire pull workout is designed to target your biceps, back, and forearms — perfect for building pulling strength and muscular definition using just a few key tools.
Goal: Build pulling strength and sculpt arms and upper back
Total Duration: ~14 minutes
Format: Follow-along circuit — dumbbells, kettlebells & resistance bands
Focus Areas: Biceps, lats, mid-back, forearms
What to Expect:
✔ Bicep Burn – With Dumbbell Curls and Hammer Curls for full-arm development
✔ Lat Engagement – Single-arm kettlebell rows and superman pulls to hit your back hard
✔ Posture Builders – Banded rows and Superman Lat Pulls for mid-back and scapular strength
✔ Grip & Forearm Finish – End with the wrist roller for grip endurance and forearm pump
Format:
• 30 seconds work / 30 seconds rest
• 2 rounds
• 7 exercises
• Total time: 14 minutes
Exercise List:
• Dumbbell Curls
• Kettlebell Single Arm Row (Right Side)
• Kettlebell Single Arm Row (Left Side)
• Superman Lat Pull
• Hammer Curls
• Banded Seated Row
• Wrist Roller
Equipment:
• 2 Dumbbells
• 1 Kettlebell (optional)
• 1 Resistance Band
• Wrist Roller (optional)
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