The Living Room Pull Day
Back and biceps built with dumbbells in your living room. Day 2 of The Living Room Program.
Muscle Groups
Equipment
Overview
- 1Bent-over row12 reps
Hinge at your hips until your torso is close to parallel. Hold both dumbbells and row to your hips, not your chest.
- 2Single-arm row10 each side
Brace your free hand on the arm of your sofa or your knee. Drive the elbow straight back and squeeze the lat hard at the top.
- 3Reverse fly12 reps
Hinge forward at the hips, arms hanging. Open them wide like wings to hit the rear delts and upper back. No swinging.
- 4Hammer curl12 reps
Neutral grip, elbows pinned to your sides. Great for forearms and the long head of the bicep.
- 5Zottman curl10 reps
Curl up with palms facing up, rotate to palms-down at the top, then lower slowly with the pronated grip. The lowering phase is where the magic happens.
Bent-over row
12 reps
Hinge at your hips until your torso is close to parallel. Hold both dumbbells and row to your hips, not your chest.
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The Living Room Pull Day
Day 2 of The Living Room Program. Back and biceps, all done with dumbbells. The couch arm doubles as a bench for single-arm rows. No gym equipment required.
Three pulling angles hit every part of your back: bilateral rows for overall thickness, single-arm rows for lat depth, and reverse flies for the rear delts and upper back that most people neglect.
Tips
On the bent-over row. Pull toward your hips, not your chest. A chest-height pull turns this into a shoulder exercise. Hip-height keeps it in your lats and mid-back where it belongs.
On the single-arm row. Brace on the armrest of your sofa or on your own knee. The support lets you pull harder without compensating through your lower back.
On the Zottman curl. The lowering phase with pronated (palms-down) grip is the underrated part. Lower slowly over 3 seconds. Your forearms and the brachialis will feel it the next day.
On the reverse fly. Use a lighter weight than your row. Your rear delts are small muscles doing isolation work. They don't need heavy loading, they need tension and control.
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