Dumbbell High Pull
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- High pull · Standing
- Tracks
- Weight & Reps
Works
Back Shoulders Lats Traps Rear Delts Glutes Hamstrings Abdominals
How to do it
- Stand with feet shoulder-width apart holding a dumbbell in each hand, palms facing you.
- Hinge at the hips and let the dumbbells travel back slightly beside your legs.
- Drive hips forward explosively to generate upward momentum.
- Pull both dumbbells straight up along your body to chest level.
- Keep elbows high and flared outside the wrists at the top position.
- Lower the dumbbells under control back to the starting position.
Common mistakes
- Pulling with arms before hips extend.
- Allowing the dumbbells to drift away from the body.
- Leaning backward excessively at the top of the movement.
- Bending elbows too early during the upward phase.
- Letting one dumbbell lag behind the other, causing a twist.
Safety
Avoid hyperextending the lower back when standing upright.
Do not shrug shoulders if you have existing rotator cuff issues.
Keep the dumbbells under control on the way down so they do not swing into your knees.
Tips
- Let hip drive create the lift, not arm strength.
- Keep the dumbbells close to your torso throughout the pull.
- Finish with a slight shrug at the top to fully engage the traps.
- Keep the wrists neutral and the dumbbells level with each other.
Details
- Base movement
- High pull
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Shoulder-width
