High Pull (Dumbbell)

Hold DBs. explosively shrug and pull elbows high. The weight should become weightless for a second at the top.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper traps

side shoulders

What you need and how to position yourself before starting.

dumbbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body).
- Keep your knees slightly bent and hinge at your hips to lean forward slightly, maintaining a straight back.
Step 2Position Your Arms
- Let the dumbbells hang at arm's length in front of you, keeping your elbows slightly bent.
- Engage your core and keep your shoulders relaxed and away from your ears.
Step 3Initiate the Pull
- Begin the movement by driving through your heels and extending your hips and knees.
- As you rise, pull the dumbbells up towards your chin, leading with your elbows.
Step 4Pull the Dumbbells
- Keep the dumbbells close to your body as you lift them, ensuring your elbows remain higher than your wrists.
- Aim to bring the dumbbells to about chest height, squeezing your shoulders at the top of the movement.
Step 5Lower the Dumbbells
- Gradually lower the dumbbells back to the starting position, maintaining control throughout the movement.
- Ensure your elbows are still slightly bent as you lower the weights.
Step 6Repeat
- Perform the desired number of repetitions, focusing on maintaining good form throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbells to your sides.
- Stand tall and take a moment to catch your breath before moving on to your next exercise.