DHPT At Home Program, Pulling Routine

If you haven’t done so already, you should start out by reading this post with the DHPT At Home Pushing Routine. In today’s post we’ll cover all the opposing movements as best we can within the context of a home training program with minimal equipment required.

In the Pushing Routine, we started out with Dumbbell Flies. It stands to reason that we’re going to start out today with more or less the same exercise, with the resistance in the opposite direction. One of my most favourite, but also most dreaded choices of exercise for this movement is a Laying Rear (Deltoid) Lateral Raise. Here’s a little example of me doing a more advanced version out of a Side Plank Position. This one is TOUGH. Give it a try.

Next up we want a Horizontal Pulling Movement. If you have heavy enough dumbbells, that’s perfect, otherwise you can do an Hanging Inverted Row, or if you have a TRX or resistance bands use those.

Here’s me setting a personal best at Dumbbell Rows a while back. 65kg.

And here’s an animation of me doing a Hanging Inverted Row, as one of your other options.

Hanging Inverted Row


Next up we’ll switch to lower body, and that means “bend and extend at the hips” today. That link will have some examples for in the gym, at home you may want to use a hip thrust, and then follow it up with hip abduction. Google those if you have to!

Finally we want to finish with a Vertical Pull, which we can do Pull Ups perhaps with the assistance of a resistance band if necessary. If that’s out of the question, let’s go in the opposite direction instead with some Up Right Rows using dumbbells or resistance bands, or whatever you’ve got that’s heavy enough. Improvise!

If you want to throw in some Bicep Curls with this one, now is the time.

And that’s that!

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Author: davehpt

I'm DaveHPT, Maybe you've heard of me? Musician, rock star and recording artist. Published author. Former security industry professional. Personal Trainer, Online Coach and the INNOVATOR in Sports Nutrition.

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