Dumbbell High Pull: How To Do It - Healthline

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How to Do a Dumbbell High Pull

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Emily Cronkleton on November 23, 2020

Muscles worked
How to do it
Variations
Cautions
Takeaway

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.

Muscles worked

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.

How to do it

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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.

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

Variations

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.

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

Dumbbell high pull to overhead press

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

Squat to dumbbell high pull

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

Cautions

Include a warmup and cooldown each time you lift. If you’re new to weightlifting or have any medical concerns, start slowly and gradually increase the intensity of your workouts.

It’s a good idea to start with a low weight load to get your form down before moving on to heavier weights. Use a spotter when necessary, use proper form, and wear appropriate shoes.

Stop if you experience any pain or develop injuries. Make sure you can breathe normally throughout your workout and stop if you feel faint.

Always give your muscles a break for at least 24 hours before targeting them again. See a doctor if you have injuries that linger or get worse over time, especially in your neck and back, or if you suspect you have a hernia.

The bottom line

The dumbbell high pull is an excellent addition to your weightlifting routine. It can help you to build strength, speed, and explosive power, which can help with your other exercises. For best results, do it regularly.

To keep yourself challenged, switch up your routine by doing some of the variations as well as new exercises. Use a journal or app so you can track your progress.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

McCall P. (2015). Explosive upper-body exercises.https://www.acefitness.org/education-and-resources/professional/expert-articles/5610/explosive-upper-body-exercises/
Soriano M, et al. (2019). Weightlifting overhead pressing derivatives: A review of the literature. DOI:https://dx.doi.org/10.1007%2Fs40279-019-01096-8
Weight-training and weight-lifting safety. (2019).https://familydoctor.org/weight-training-and-weight-lifting-safety/

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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Emily Cronkleton on November 23, 2020

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