dumbbell high pull

How To Do Dumbbell High Pull? 3 Easiest Ways

The dumbbell high pull is a compound exercise that works on your upper body and hinders chain muscles. It includes an unstable development, which makes a difference to prepare your body to do advanced unstable moves. This builds control and permits your muscles to produce drive more rapidly.

Power-building works out offer assistance to boost vitality consumptionconstruct incline muscle mass, and enact more fast-twitch muscle fibers that make hazardous muscle developments.

dumbbell high pull

It looks like an arm exercise, but it affects the whole body. It includes dumbbells in exercise. Let’s have a look at which parts this pull workout works and provide strength to the muscles.

Targeted Areas In Dumbbells High Pull

Along arms, this high pull works out on many other muscles. For example, shoulders, back, and hips. It builds up strength and power.

Targeted areas of dumbbell high pull are the following:

  • rhomboids
  • biceps
  • triceps
  • lower back
  • abdominals
  • hip

How To Do Dumbbell High Pull

First of all, before doing this exercise, stretch out your muscles. To check out either you have any injurious muscles or not. Warm-up your body.

Steps to do dumbbell high pull position are the following:

  • Get a pair of dumbbells with an overhand grip and get into a quarter squat position.
  • Your feet should be shoulder-width apart and knees marginally bent.
  • Hold the dumbbells at arms’ length slightly below knee height, making sure to keep your lower back straight and chest up.
  • In one sudden movement, stand up and bring the dumbbells to your shoulders with bowed elbows, keeping the dumbbells near to your body during the whole upward movement.
  • Your knees should be straightened, your center should be locked in, your hips should be squeezed forward.
  • Return to your beginning position.
  • Repeat.

There are many other ways in which you can mix up this workout with a slight change. The only thing you have to keep in mind is to stretch your muscles and to provide strength to your muscles.

1. One-arm dumbbell high pull

  • Maintain the posture by keeping your hips and shoulders confronting forward.
  • Avoid turning your body.
  • Stand together with your feet hip-distance apart.
  • Use an overhand grasp to hold a dumbbell in your left hand.
  • Extend your arm straight.
  • Straighten your hips and knees as you violently raise the dumbbell as high as you can.
  • Slowly lower the weight back to the beginning position.
  • Do 5 sets of 5 repetitions.
  • Repeat on the opposite side.

2. Dumbbell high pull to overhead press

  • Stand together with your feet hip-distance apart.
  • Use an overhand grasp to hold a dumbbell in each hand.
  • Hinge at your hips to twist forward slightly.
  • Position the weights fair 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, amplify your arms specifically overhead, keeping your elbows slightly bent.
  • Slowly lower the weights back to the beginning position.
  • Do 5 sets of 5 repetitions.

3. Squat to dumbbell high pull

  1. Stand with your feet keeping them apart at hip-distance.
  2. Use an overhand grasp 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. Slowly lower down into a squat.
  6. From here, straighten your hips and knees as you violently raise the dumbbells as high as you can.
  7. At the same time, raise your heels to come onto your tiptoes.
  8. Slowly lower the weights back to the starting position.
  9. Do 5 sets of 5 repetitions.

Things To Do

  1. Increase the weight slowly and gradually.
  2. Wear proper shoes to get a perfect posture.
  3. Do these exercises after 24 hours.
  4. Do these exercises 5 times a week.
  5. Do inhale and exhale while doing the exercise.

Things Not To Do

  1. Don’t start with heavyweights.
  2. Don’t do this workout twice a day.
  3. Don’t do this exercise more than 5 days a week.
  4. Don’t forget to inhale and exhale.
  5. Don’t do this without stretching your muscles.


Dumbbell high pull exercise is a very good exercise and easy to do. It provides power and strength to your muscles. This exercise tones up many targeted areas such as; shoulders, hips, etc.

The only thing to keep in mind is the posture. Maintain your posture while doing these exercises.

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