High Pull (Dumbbell)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Perform the desired number of repetitions, focusing on maintaining good form throughout each rep.
7. 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.