Dumbbell High Pull
Description
The dumbbell high pull is an explosive upright row variation where you use hip drive to pull dumbbells from hip height up to shoulder height with high elbows. It combines an upright row with a jumping hip extension, building explosive power and trap strength.
Equipment Required
Dumbbell High Pull Instructions
- Stand with feet hip-width apart. Hold dumbbells at hip height with an overhand grip.
- Hinge slightly at the hips, lowering the dumbbells to knee height.
- Drive your hips forward explosively, extending through the legs.
- As the dumbbells rise, pull them up with high elbows toward shoulder height.
- Elbows finish above the wrists at chin or shoulder height.
- Lower the dumbbells back to the hip and repeat.
- Move with explosive hip drive on every rep.
- Use moderate weight. Aim for 10 to 12 reps.
Dumbbell High Pull Form & Visual
Dumbbell High Pull Benefits
- Builds explosive hip drive
- Develops trap and shoulder power
- Combines hip extension with upright row
- Excellent conditioning exercise
- Easier to learn than KB high pulls
- Builds athletic power
Dumbbell High Pull Muscles Worked
- Trapezius (upper)
- Lateral deltoid
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Dumbbell High Pull Variations & Alternatives
- KB Sumo High Pull
- Dumbbell Upright Row
- Barbell High Pull
- Single-Arm DB High Pull
- Cable High Pull
