Dumbbell High Pull
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Technique
Hold a dumbbell in each hand in front of your thighs. Explosively shrug and pull the dumbbells up along your body, leading with your elbows, until they reach chest height. Keep the dumbbells close to your torso throughout the pull. Lower back down under control to the starting position.
Steps
- Stand tall with a dumbbell in each hand in front of your thighs
- Brace your core and explosively extend your hips while shrugging your shoulders
- Pull the dumbbells close to your torso with your elbows leading
- Raise the dumbbells to chest height
- Lower the dumbbells under control to the starting position
Common mistakes
- Curling the dumbbells with the arms instead of leading with the elbows
- Letting the dumbbells drift away from the torso
- Pulling the elbows excessively high above the shoulders
- Dropping the dumbbells without controlling the descent
Variations
- Single-arm dumbbell high pull
- Alternating dumbbell high pull
- Dumbbell high pull from a hang position
- Dumbbell sumo high pull
Related exercises
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Try ForceIndex freeFAQ
What muscles does Dumbbell High Pull work?
Muscles: Side delts, Traps.
What equipment do I need for Dumbbell High Pull?
Equipment: Dumbbell ×2.
Where can I do Dumbbell High Pull?
Location: Gym.
Calculators & tools
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