SHOULDERS · COMPOUND
Dumbbell High Pull
A dynamic dumbbell pull using hip drive and an upper-body pull.
Primary musclesTraps, Shoulders
Secondary musclesGlutes, Hamstrings
EquipmentDumbbells
DifficultyIntermediate · High Pull
How to perform
- Start with the dumbbells near the thighs.
- Drive the hips to accelerate the weights upward.
- Guide the elbows upward and lower safely.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the traps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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