Power-building exercises, such as the dumbbell high pull, help to boost energy expenditure, build lean muscle mass as well as activate more fast-twitch muscle fibres that create explosive muscle movements.
The dumbbell high pull is a compound exercise which targets not only those hard-to-hit back muscles (such as the rhomboids) but also all three deltoid heads. It’s an essential muscle-building move for weightlifters focusing on carving up their backs and shoulders without doing endless presses in addition to pull-ups. In addition, the explosive extension will help train the posterior chain—hamstrings, glutes, and lower back—and condition your body for other explosive moves like the clean or the snatch.
The dumbbell high pull uses an explosive movement during the extension. Lowering the weights slowly helps to build upper-body strength as well as power. Making use of the strength as well as the power of your core and hips assists with other exercises such as the hang clean and push jerk. 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.
Adopt The Correct Form For The Dumbbell High Pull
Grab a pair of dumbbells in each hand with an overhand grip. Stand up tall with your feet being shoulder-width apart and push your hips back. Slightly bend your knees and let the dumbbells hang just beneath knee height. Make sure that you don’t round your lower back.
In one single movement, explosively stand up by straightening your hips and knees. Thrust your hips forward and pull the dumbbells up to your shoulders. Reverse the movement in order to return to your starting position.
Variations On The Dumbbell High Pull
One-Arm Dumbbell High Pull
In the course of this exercise, make sure that you keep your hips as well as shoulders facing forward. Don’t rotate your body.
- Stand up tall with your feet hip-distance apart.
- Make use of an overhand grip and hold a dumbbell in your left hand.
- Extend your arm straight out in front of you.
- Straighten your hips – as well as your knees – as you explosively raise the dumbbell as high as you possibly can.
- Gradually lower the dumbbell back to your starting position.
- Do between two and five sets of two to six repetitions.
- Replicate on the opposite side.
Dumbbell High Pull To Overhead Press
- Stand up tall with your feet hip-distance away from each other.
- Make use of an overhand grip and to hold a dumbbell in each hand.
- Hinge at your hips in order to slightly bend forward.
- Position the weights just beneath your knees.
- Straighten your hips and knees as you raise the dumbbells explosively as high as you can.
- At the same time, raise your heels in order to come onto your tiptoes.
- From this position, extend your arms directly overhead, making sure that you keep your elbows slightly bent.
- Gradually lower the weights back down to your starting position.
- Do between two and five sets of two to six repetitions.
Squat To Dumbbell High Pull
- Stand up tall with your feet hip-distance away from each other.
- Make use of an overhand grip and hold a dumbbell in each hand.
- Hinge at your hips in order to slightly bend forward.
- Position the weights just beneath your knees.
- Slowly go down into a squat.
- From this position, straighten your hips and knees as you explosively raise the dumbbells up as high as you can.
- At the same time, raise your heels in order to come onto your tiptoes.
- Slowly lower the weights back to the starting position.
- Do 2 to 5 sets of 2 to 6 repetitions.
Contact Trifocus Fitness Academy
The dumbbell high pull is just one of the many exercises that a personal trainer can teach you. If you are keen to hear more information about these exercises then you need to do our Personal Training Diploma. For more information, please follow this link.
