Dumbbell High Pull

Body region

• Shoulders
• Back
• Glutes

Muscles

Main

• Deltoid
• Trapezius
• Gluteus Maximus

Helps

• Erector Spinae
• Biceps Femoris
• Semitendinosus
• Biceps
• Brachialis

Holds

• Rectus Abdominis
• Gastrocnemius
• Flexor Digitorum Superficialis

Equipment

• Dumbbells

Technique

1. Stand with feet hip-width apart, holding two dumbbells against the front of your thighs.
2. Push the hips back and slide the dumbbells to just above the knees, back flat.
3. Extend the hips and knees explosively and rise onto the balls of the feet.
4. Use that drive to pull the elbows high and out, bringing the dumbbells to chest height.
5. Lower the weights to the thighs with control and reset.

Cues

• The legs and hips start the pull; the arms finish it.
• Keep the dumbbells close to the body.
• Lead with the elbows, kept above the hands.

Common mistakes

• Pulling with the arms only and skipping the hip drive.
• Leaning back hard at the top.
• Rounding the back in the starting position.

Variations

• Bent Dumbbell High Pull

Alternatives

• Kettlebell High Pull
• Dumbbell Upright Row
• Dumbbell Snatch