Can I edit the Dumbbell Push & Pull routine after adding it?
Yes. The routine opens in MoveCue as an editable workout, so you can change exercises, timing, sets, sides, rest, equipment, and weights.
Dumbbell Push & Pull
This routine pairs pressing and pulling so the front and back of the upper body get similar attention in one short session. The heavier two-set lifts come first, arms and shoulders follow with single sets, and a shoulder stretch closes it out. It's a starting point — once you add it to MoveCue, you can adjust the load, sets, or swap exercises to fit what you have.
Get this routineWhy it's built this way
Bench press, row and shoulder press lead because they involve the most muscle mass and are the hardest to do well when tired; the two presses take 75 seconds between sets and the single-arm row 60, all inside the 60–120 second band usually used for moderate-load pressing and pulling. Lateral raises, curls and dips come afterward as single-joint work with shorter 45-second rests, since smaller muscles recover more quickly. The row runs one arm at a time, which doubles its working time, so its rep count stays at eight and its rests are trimmed to keep the session near fifteen minutes. A single static shoulder stretch ends the session so intensity tapers instead of dropping off a cliff.
The exercises
Good to know
What equipment do I need for Dumbbell Push & Pull?
Dumbbell Push & Pull uses Dumbbells + Bench. You can still adjust the routine after adding it to the app.
How does this routine run hands-free?
MoveCue imports the routine with its exercise order, work time, rest, sides, and set structure, then uses voice cues while the workout runs.