Bent Dumbbell High Pull

Body region

• Shoulders
• Back
• Glutes

Muscles

Main

• Deltoid
• Trapezius

Helps

• Infraspinatus
• Teres Minor
• Rhomboids
• Brachialis

Holds

• Erector Spinae
• Biceps Femoris
• Flexor Digitorum Superficialis

Equipment

• Dumbbells

Technique

1. Hold a dumbbell in each hand and hinge forward at the hips until the torso is near parallel to the floor, back flat.
2. Let the arms hang beneath the shoulders.
3. Pull the dumbbells up toward the chest with the elbows leading high and wide.
4. Lower under control to the hanging position.

Cues

• Keep the neck neutral and the back flat.
• Lead with the elbows and squeeze the upper back.

Common mistakes

• Rounding the back.
• Jerking the weight with momentum from the legs.

Alternatives

• Kettlebell High Pull
• Dumbbell Upright Row
• Dumbbell Snatch