By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery
This short pull day workout trains your whole back with four exercises: pull-ups, dumbbell single-arm rows, barbell bent-over rows and kettlebell gorilla rows. Each move has a 12REPS demo video below, and the sets, reps and rest are in one table.
Use it when you want a focused back session without a long list of exercises. For the full five-exercise version with step-by-step technique for each lift, read our complete pull day workout guide.
The 4 Exercises in This Short Pull Day Workout
1. Pull-Ups
The pull-up is a bodyweight exercise that mainly trains your lats, biceps and forearms. It is a compound movement, which means it works several joints and muscles at once.
New to pull-ups? Start with an assisted pull-up machine or a resistance band. You can also do negatives: jump or step to the top, then lower yourself slowly. Over time, the goal is full pull-ups with good form.
- Start from a dead hang with your arms straight.
- Pull your shoulder blades down, then drive your elbows toward your ribs.
- Lower yourself all the way under control.
2. Dumbbell Single-Arm Row
The single-arm row trains one side of your back at a time. It mainly works your lats, rhomboids and trapezius, and it helps you build even strength on both sides.
- Support yourself with one knee and hand on a bench, back flat.
- Pull the dumbbell toward your hip, keeping your elbow close.
- Lower it slowly until your arm is straight.
See the full demo and steps on the dumbbell single-arm row exercise page.
3. Barbell Bent-Over Row
The barbell bent-over row is a compound lift that loads your whole back: lats, rhomboids, trapezius and the spinal erectors that run along your spine. It is a staple in many strength training programs.
- Hinge at your hips until your torso is at about 45 degrees, back flat.
- Pull the bar to your lower chest or upper stomach.
- Keep your torso still. Do not stand up as you pull.
Learn the setup on the barbell bent-over row exercise page.
4. Kettlebell Gorilla Row
The kettlebell gorilla row trains your lats, trapezius and biceps, while your core works to keep you steady. You hinge over two kettlebells placed between your feet and row one at a time. The neutral grip, with palms facing each other, gives your back a different challenge from barbell rows.
- Hinge forward with a flat back and hold both kettlebells.
- Row one kettlebell toward your hip while the other stays on the floor.
- Lower it with control, then switch sides.
See the trainer demo on the kettlebell gorilla row exercise page.
Short Pull Day Workout Table
| Exercise | Warm-up sets | Working sets | Reps | Rest (seconds) |
|---|---|---|---|---|
| Pull-ups | 1-2 | 4 | 10-12 | 45-60 |
| Dumbbell single-arm row | 1 | 4 | 10-12 per arm | 45-60 |
| Barbell bent-over row | 1-2 | 4 | 10-12 | 45-60 |
| Kettlebell gorilla row | 1 | 4 | 10-12 per arm | 45-60 |
If you cannot yet do 10 pull-ups, use assistance or do as many good reps as you can. Shorter rest keeps this session tight, so lower the weight if your form slips.
How to Progress This Session
Progressive overload means gradually asking your muscles to do more than they are used to. If you lift the same weight for the same reps every week, your progress will stall.
Here are four ways to progress this pull day:
- Add reps. Work up to 12 good reps on every set before you go heavier. A 2022 study found that adding reps and adding load both built muscle and strength over 8 weeks.
- Add weight. Once you hit the top of the rep range on all sets, use a slightly heavier dumbbell, barbell or kettlebell. For pull-ups, use less assistance.
- Add a set. As you get fitter, you can add a fifth working set, as long as you recover well.
- Cut rest slowly. Shorter rest makes the session harder. Only do this if your reps and form stay the same.
The 2026 ACSM resistance training position stand says to build gradually over time, and that you do not need to train to failure. Small, steady increases are safer than big jumps that break your form.
Log your weights, reps and sets each session so you know what to beat next time. For more detail, see our beginner’s guide to progressive overload.
What Each Move Trains
These four exercises cover vertical and horizontal pulling, with both hands together and one side at a time.
| Exercise | Main muscles | Pull type |
|---|---|---|
| Pull-ups | Lats, biceps, forearms | Vertical, bodyweight |
| Dumbbell single-arm row | Lats, rhomboids, trapezius | Horizontal, one arm |
| Barbell bent-over row | Lats, rhomboids, trapezius, spinal erectors | Horizontal, two arms |
| Kettlebell gorilla row | Lats, trapezius, biceps, core | Horizontal, alternating |
Why Train Your Back?
A strong back helps you pull, lift and carry with control. The NHS advises adults to do strengthening activities for all major muscle groups, including the back, on at least two days a week.
Many desk workers train their back hoping to stand taller. Back training can build strength in the muscles that hold your shoulders back, but research on exercise and posture is limited. Our full pull day guide explains what the evidence does and does not show.
When to Use This Short Pull Day
Use this four-move session when you have less time, or as the pull day in a push/pull/legs or upper/lower split. Do it once or twice a week, with at least one rest day before your next hard back session.
Consistency matters most. Keep the same four exercises for several weeks and add reps or weight a little at a time.
If you’d like this session ready when you open your phone, 12REPS sets out each workout around your goal, your equipment and your time. Every exercise has a trainer demo, and the app remembers what you lifted so you have a number to beat.
Sources
- Physical activity guidelines for adults aged 19 to 64. NHS, 2024. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
- Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 2022. https://peerj.com/articles/14142
- Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults (position stand infographic). American College of Sports Medicine, 2026. https://acsm.org/wp-content/uploads/2026/03/Resistance-Training-Position-Stand-infographic.pdf
