Dumbbell High Pull
Master the Dumbbell High Pull to build explosive power and strength in your shoulders, traps, and upper back.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell High Pull
Description
An exercise that targets the upper body, specifically the shoulders, traps, and back muscles. It involves a pulling motion with dumbbells from a lower position to a higher one.
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How to do Dumbbell High Pull
- 01Setup
Stand with feet shoulder-width apart, a dumbbell on the floor between your feet. Hinge at your hips and slightly bend your knees to grip the dumbbell with an overhand grip, hands inside your knees.
- 02Setup
Keep your chest up, back straight, and shoulders pulled back, ensuring your core is engaged. Your hips should be lower than your shoulders, similar to the start of a deadlift.
- 03
Initiate the pull by powerfully extending your hips and knees, driving through your heels. As the dumbbell rises, shrug your shoulders and pull the dumbbell vertically towards your chin, leading with your elbows.
- 04
Keep the dumbbell close to your body throughout the upward movement. Your elbows should flare out to the sides and go higher than your hands at the top of the pull.
- 05
Control the eccentric phase, slowly lowering the dumbbell back to the starting position by reversing the movement, hinging at your hips and bending your knees.
- 06
Reset your body position and prepare for the next repetition, ensuring proper form before initiating another pull.
Tips
- Focus on hip drive: Generate power primarily from your hips and legs, not just your arms, to lift the dumbbell explosively.
- Keep the dumbbell close: Maintain a tight path for the dumbbell, almost scraping your body, to maximize leverage and efficiency.
- Lead with elbows: Imagine pulling your elbows straight up towards the ceiling to ensure proper shoulder and trap engagement.
- Control the descent: Don't just drop the weight; actively resist gravity on the way down to enhance muscle control and reduce injury risk.
Common mistakes
- Rounding the back: Avoid rounding your lower back during the initial pull or descent; maintain a neutral spine by keeping your chest up and core tight.
- Arm-dominant pull: Do not rely solely on your arms to lift the dumbbell; initiate the movement with a powerful hip and leg drive, shrugging your shoulders as the weight ascends.
- Dumbbell swinging away: Prevent the dumbbell from swinging away from your body by keeping it close to your torso throughout the entire pulling phase to maintain control and efficiency.
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Is Dumbbell High Pull good for beginners?
Dumbbell High Pull is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell High Pull?
You need Dumbbell to perform Dumbbell High Pull. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell High Pull?
Focus on hip drive: Generate power primarily from your hips and legs, not just your arms, to lift the dumbbell explosively. Keep the dumbbell close: Maintain a tight path for the dumbbell, almost scraping your body, to maximize leverage and efficiency. Lead with elbows: Imagine pulling your elbows straight up towards the ceiling to ensure proper shoulder and trap engagement. Control the descent: Don't just drop the weight; actively resist gravity on the way down to enhance muscle control and reduce injury risk.
What are common mistakes when doing Dumbbell High Pull?
Rounding the back: Avoid rounding your lower back during the initial pull or descent; maintain a neutral spine by keeping your chest up and core tight. Arm-dominant pull: Do not rely solely on your arms to lift the dumbbell; initiate the movement with a powerful hip and leg drive, shrugging your shoulders as the weight ascends. Dumbbell swinging away: Prevent the dumbbell from swinging away from your body by keeping it close to your torso throughout the entire pulling phase to maintain control and efficiency.
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Free · iPhone only · Available on the App Store