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How to Do a Dumbbell High Pull

The dumbbell high pull is a compound exercise that works your upper body and posterior chain muscles. To do this exercise, you’ll need a set of dumbbells. It involves an explosive movement, which helps to train your body to do advanced explosive moves. This builds power and allows your muscles to generate force more quickly.

Power-building exercises help to boost energy expenditure, build lean muscle mass, and activate more fast-twitch muscle fibers that create explosive muscle movements.

Read on to take a look at which muscles the dumbbell high pull targets, how to do it, and some variations you can try.

The dumbbell high pull builds strength and power. This exercise builds muscle in the arms, shoulders, and back. It also builds hip and core strength.

The dumbbell high pull targets the following muscles:

  • rhomboids
  • deltoids
  • latissimus dorsi
  • trapezius
  • biceps
  • triceps
  • lower back
  • abdominals
  • glutes
  • hip flexors
  • quadriceps
  • hamstrings
  • calves

The dumbbell high pull uses an explosive movement during the extension. Lowering the weights slowly helps to build upper-body strength and power. Using the strength and power of your core and hips helps with exercises such as the hang clean, push jerk, and snatch.

You can use the dumbbell high pull as a warm-up before doing these types of exercises. Generating power in your hips also helps to generate force in your upper body as you move through the exercise.

Maintain proper posture throughout the exercise and look straight forward instead of gazing down. Keep the weight close to your chest and thighs and engage your abdominals.

  1. Stand with your feet hip-distance apart.
  2. Use an overhand grip to hold a dumbbell in each hand.
  3. Hinge at your hips to bend forward slightly.
  4. Position the weights just below your knees.
  5. Straighten your hips and knees as you explosively raise the dumbbells as high as you can.
  6. At the same time, raise your heels to come onto your tiptoes.
  7. Slowly lower the weights back to the starting position.
  8. Do 2 to 5 sets of 2 to 6 repetitions.

There are several dumbbell high pull variations. Experiment with these exercises to mix up your routine and target different muscle groups.

One-arm dumbbell high pull

During this exercise, keep your hips and shoulders facing forward. Avoid rotating your body.

  1. Stand with your feet hip-distance apart.
  2. Use an overhand grip to hold a dumbbell in your left hand.
  3. Extend your arm straight
  4. Straighten your hips and knees as you explosively raise the dumbbell as high as you can.
  5. Slowly lower the weight back to the starting position.
  6. Do 2 to 5 sets of 2 to 6 repetitions.
  7. Repeat on the opposite side.

A dumbbell high pull requires some explosive strength. See instructions on how to do this exercise safely and effectively.

High Quality Hammer Design Squat High Pull Machine for Gym Center

Purchase Qty / FOB Price:
Dezhou Ounuote Fitness Equipment Co., Ltd.

Member Since: 2019

Business Type: Manufacturer/Factory,Trading Company

Dezhou, Shandong, China

Quick Details

Quick Details

Product Details

Product Name squat high pull Cushion Color optional
Product Size 1650*1150*1050mm Welding TIG welding
Poduct Weight 99kg Surface Coating 2 layer coating
Steel Tube Q235 steel Packing plywood case
Cushion Materia artificial leather Warranty 3 years

Q1:How long about the lead time?
A1:Within 25 Working Days.
Q2:Do you have some certification?
A2:Yes,we have passed CE,TUV,ISO9001,SGS,BV.
Q3:How about the payment?
A3:We support the T/T,L/C.
Q4:How about your after-service?
A4:We’ll send you the component for free to replace the damaged one during the warranty period.
Q5:Could you give me a scheme about the gym club?
A5:Yes,we can give you a precise project, a best design for free according to the square and your idea.

High Quality Hammer Design Squat High Pull Machine for Gym Center, Find Details and Price about Gym Equipment, Fitness from High Quality Hammer Design Squat High Pull Machine for Gym Center – Dezhou Ounuote Fitness Equipment Co., Ltd.