Training your biceps and triceps is a game-changer for mastering pull-ups. These muscles are some of your secret weapons for pulling yourself up with power and control. But let’s be real, a lot of women skimp on upper body training, opting for leg day over arm day, which can totally slow down pull-up progress. By giving your arms the love they deserve, you’ll not only build strength but also make those pull-ups feel like a breeze.
Tina Tang, CPT, programmed this short-and-sweet dumbbell workout to fire up the upper body and core fast for days you can’t get to the gym and on the pull-up bar.
In this video chapter of Technique School, Tang demonstrates a series of strategic strength exercises that appear in Workout 1 of her comprehensive program. These exercises help you build arm power, control, and endurance.
WATCH NOW: Building Blocks, Workout 1
Workout 1 features multiple biceps curl variations to really gas the muscle group. This includes alternating biceps curls, where one arm curls up while the other lowers with control, and Zottman curls, a two-for-one move that targets both the biceps and forearms. Curl the weights up with palms facing forward, then rotate your wrists to lower them with palms down. This trains your grip while also hitting arm muscles from multiple angles—exactly what you’ll need when you’re hanging on the bar.
Meet your trainer: Tina Tang is a certified personal trainer and the owner of Iron Strong Fitness. She focuses on helping women 40 and over add strength training into their lives. Follow her on Instagram at @ironstrongfit.
Tang’s go-to triceps move? The tall kneeling triceps extension. “This position keeps your lower back from arching too much,” she explains, “so you can focus on your form and range of motion.” You’ll lower the dumbbell behind your head and extend it back up, keeping your elbows close and controlled throughout.
The exercises in Workout 1 also include full-body exercises like push-ups, dumbbell deadbugs, and goblet squats to make it a well-rounded, head-to-toe sweat.
Bis And Tris Strength Benefits
Even if you’re nowhere near your first pull-up yet, developing strong, stable arms will level up your entire training routine. You’ll feel more confident doing push-ups, planks, and even everyday tasks like carrying groceries or lifting kids.
Plus, many women naturally have more lower-body strength than upper-body strength. That’s why targeted training for the main muscle groups of the arms—and doing so consistently—is crucial. “The stronger your arms get, the easier everything else becomes,” says Tang.
So, yes, these moves are building blocks for pull-ups. But they’re also the foundation for total upper-body strength that supports you in the gym and beyond. Press play, grab a pair of dumbbells, and get to work.
Talene Appleton is the fitness editor at Women’s Health, where she nerds out over all things fitness, nutrition, and wellness. She was previously the fitness and commerce editor at Men’s Health, where she tested and reported on the newest, buzziest fitness and wellness products to hit the market. As a NASM-certified personal trainer and Precision Nutrition-certified nutrition coach, she is passionate about supporting women at the intersections of fitness, food, and community. Talene was on the George Washington University college dance team (shout out First Ladies) before moving on to become an NBA dancer for the Washington Wizards—you can still catch her at dance classes across New York and LA in her free time. Before entering journalism full-time, Talene was a private chef for four years and still enjoys cooking for and hosting friends and family regularly.