# Bent Dumbbell High Pull

URL: https://heatsy.app/ex/bent-dumbbell-high-pull

Also known as: Bent DB High Pull, Bent-Over Dumbbell High Pull, Bent-Over DB High Pull

Variation of: [Dumbbell High Pull](https://heatsy.app/ex/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](https://heatsy.app/ex/kettlebell-high-pull)
- [Dumbbell Upright Row](https://heatsy.app/ex/dumbbell-upright-row)
- [Dumbbell Snatch](https://heatsy.app/ex/dumbbell-snatch)