Dumbbell Push Pull

How to Perform Dumbbell Push Pull

1. 1
   Stand with feet shoulder-width apart holding dumbbells at your sides.
2. 2
   Perform a bent-over row — hinge at the hips and pull the dumbbells toward your ribcage.
3. 3
   Stand back up and transition into a chest press or push press motion, pressing the dumbbells forward or overhead.
4. 4
   Return to the starting position and repeat the pull-to-push sequence.
5. 5
   Perform 3 sets of 8–10 reps. Focus on smooth transitions between the pull and push.