Want to build the upper body strength for pull ups but don’t have a bar yet? You can make significant progress with just a pair of dumbbells. Learning how to train for pull ups with dumbbells is a smart and accessible way to start your journey. This guide provides a clear path, using dumbbell exercises to target all the muscles you’ll need.
How To Train For Pull Ups With Dumbbells
This method focuses on building the specific strength in your back, arms, and core. While nothing replicates the exact movement like a pull up bar, dumbbells are excellent for developing the raw power you’ll need. The key is to choose exercises that mimic the pulling motion and engage your lats, biceps, and grip.
Essential Dumbbell Exercises for Pull Up Strength
These movements form the core of your dumbbell-based training plan. Perform them with control, focusing on the muscle contraction rather than just moving the weight.
1. Dumbbell Rows
This is arguably the most important exercise. It directly strengthens your latissimus dorsi (lats), the large back muscles that are the primary drivers in a pull up.
- Place one knee and the same-side hand on a bench for support.
- Keep your back flat and core engaged.
- Pull the dumbbell straight up towards your hip, squeezing your shoulder blade.
- Lower with control. Aim for 3 sets of 8-12 reps per side.
2. Dumbbell Pull-Overs
This exercise stretches and contracts the lats through a unique range of motion. It’s great for feeling that important muscle group work.
- Lie perpendicular on a bench, only your upper back supported.
- Hold one dumbbell vertically with both hands above your chest.
- With a slight bend in your elbows, lower the weight back behind your head until you feel a stretch.
- Pull it back to the starting position using your lats. Do 3 sets of 10-15 reps.
3. Renegade Rows
This challenging move builds back strength while also demanding incredible core stability, which is vital for a solid pull up.
- Start in a high plank position with your hands on two dumbbells.
- Brace your core and glutes to keep your hips from twisting.
- Row one dumbbell up, keeping your body as still as possible.
- Lower it and alternate sides. Perform 3 sets of 6-10 reps per side.
4. Dumbbell Bicep Curls
Strong biceps assist greatly in pulling your chin over the bar. Don’t neglect this supporting muscle group.
- Stand tall, holding a dumbbell in each hand with palms facing forward.
- Keeping your elbows pinned to your sides, curl the weights up towards your shoulders.
- Slowly lower them back down. Try different variations like hammer curls. Aim for 3 sets of 10-15 reps.
5. Dumbbell Shrugs and Holds
Grip and forearm strength is often the weak link. Shrugs build the upper traps, and simply holding heavy weights improves endurance.
- For shrugs, hold heavy dumbbells and lift your shoulders straight up towards your ears.
- For holds, just pick up a heavy dumbbell in each hand and stand for as long as you can, aiming for 30-60 seconds.
Building Your Weekly Training Plan
Consistency is key. Follow this two-day-per-week plan, with at least two days of rest between sessions to allow your muscles to recover and grow.
Sample Week: Day 1 (Primary Focus)
- Dumbbell Rows: 3 sets of 8 reps (use a challenging weight).
- Dumbbell Pull-Overs: 3 sets of 12 reps.
- Renegade Rows: 3 sets of 8 reps per side.
- Farmers Walks (for grip): 3 walks of 30 seconds each.
Sample Week: Day 2 (Secondary & Assistance)
- Dumbbell Rows (lighter): 3 sets of 12 reps.
- Bicep Curls: 3 sets of 15 reps.
- Dumbbell Shrugs: 3 sets of 15 reps.
- Planks (for core): 3 holds of 30-45 seconds.
Remember to warm up for 5-10 minutes before each session. Light cardio and arm circles work well. And always cool down with some stretching afterwards.
Progressing Towards Your First Pull Up
As you get stronger, you need to increase the demand on your muscles. Here’s how to progress your dumbbell training effectively.
Increasing Difficulty
- Add More Weight: When you can complete all reps of an exercise with good form, slightly increase the dumbbell weight.
- Add More Reps or Sets: First try to increase your reps per set. Then, you can add an extra set to the exercise.
- Slow Down the Tempo: Try taking 3-4 seconds to lower the weight on rows and curls. This increases time under tension.
Incorporating Bodyweight Practice
Once you feel stronger, you should start practicing the actual pull up movement. Find a bar at a local park or gym for this part.
- Negative Pull Ups: Use a box to jump up so your chin is over the bar. Then, lower yourself down as slowly as possible (aim for 5+ seconds). Do 3 sets of 3-5 negatives.
- Scapular Pulls: Hang from the bar and practice pulling your shoulder blades down and together without bending your arms. This teaches proper lat activation.
Common Mistakes to Avoid
Steering clear of these errors will keep your training safe and effective.
- Using Momentum: Don’t swing your body to lift the weight. Use controlled, deliberate movements.
- Neglecting Your Grip: Your hands are your connection to the bar. Train them directly with holds and carries.
- Skipping the Core: A weak core makes your legs swing during a pull up. Exercises like renegade rows and planks are essential.
- Not Eating for Recovery: Your muscles need protein and good nutrition to repair and grow stronger after your workouts.
FAQ: Training for Pull Ups
Can you really get good at pull ups without a bar?
You can build the foundational strength with dumbbells, but you will eventually need a bar to practice the specific movement pattern. The dumbbell work prepares your muscles for that transition.
How long does it take to do a pull up using this method?
It varies greatly based on your starting strength, consistency, and diet. With dedicated training 2-3 times per week, many people can achieve their first pull up within 2-6 months.
What if I don’t have heavy enough dumbbells?
Focus on higher repetitions (15-20+ reps) to build muscular endurance. You can also perform exercises unilaterally (one arm at a time) to increase the challenge with a lighter weight.
Are push ups helpful for pull ups?
Push ups train opposing muscle groups (chest, triceps). While they are great for overall fitness, they don’t directly contribute to pull up strength like rows and lat exercises do.
What are the main muscles used in a pull up?
The primary movers are the latissimus dorsi (lats) in your back and the biceps in your arms. Your forearms, core, and rear shoulders provide crucial stabilization.
Starting your pull up journey with dumbbells is a practical and effective strategy. By consistently working on the exercises in this plan, you will develop the necessary strength in your back, arms, and grip. Remember to track your progress, increase the challenge gradually, and be patient with your body. When you finally get access to a pull up bar, you’ll be surprised at how ready your muscles are. The work you put in with dumbbells lays a powerful foundation for success.