The Dumbbell High Pull How to Build a Stronger Body

Category: Exercises

Tags: Strength Training

Friday, February 24, 2017

In this article, we are going to cover the Dumbbell High Pull exercise.

We will detail how to perform this exercise with video, and image examples. We will also include a written description on how to perform this task.

The article will then cover the equipment required, its difficulty level. The different muscles worked and the benefits of including it into your training routine.

This exercise is a Compound(multi-joint) lift. It will recruit a high number of your body's muscles fibers.

It will assist you to strengthen your back. Having a strong back will help you through everyday activities and reduce your chances of receiving an injury.

Dumbbell High Pull How To

Video Demonstration

Image Example

Dumbbell High Pull How To https://get-strong.fit

Written Description

Step 1: Use an overhand grip to grasp a pair of dumbbells. Place your feet approximately shoulder width apart.
Step 2: Put a slight bend into your knees and push your hips backward. Your hands should be in line with your shoulders. Continue this movement until the dumbbells are just below your knee. Make sure to keep your back flat and do not let it round.
You are now in the starting position to perform the Dumbbell High Pull.
Step 3: Explosively drive your body up using your legs(extending through the hips and knees). Make sure to place your body weight on the heels of your feet. The goal is for you to create momentum to help lift the weights up. As you accelerate up your body weight will shift to the balls of your feet(your heels will be off the ground). When you accelerate your body upwards, you need to raise your elbows as high as you can and pull them to your sides.
Step 4: Reverse the movement pattern you just completed and return the weight to just below the knee.
Step 5: You have now completed one repetition of this exercise. Repeat for the desired number of repetitions.

This lift requires good coordination. Multiple exercises are combined to create this movement. They are the front squat, calf raise, shoulder shrug and the upright row.

The goal is for you to combine all of these exercises into one fluid motion.

Equipment Required

To be able to perform this exercise you will need a pair of dumbbells.

Difficulty Level

The Dumbbell High Pull has a difficulty level of beginner. Being a beginner training exercise makes it a perfect for people of many different fitness levels.

If you are new to weight training, focus on the front squat, calf raise, shoulder shrug and the upright row before attempting this exercise.

Muscles Worked

The primary muscles that the Dumbbell High Pull works are your Lats and Traps.

The secondary muscles involved in this lift are your Shoulders, Abdominals, Glutes, Hamstrings, Hip Flexors, and your Quadriceps.

Your forearms and grip will also get strengthened by using this exercise.

Another great benefit of this lift is the fact that it will work your entire posterior chain.

Benefits From The Dumbbell High Pull

This lift will help you to develop explosive power.

The movements used to perform the Dumbbell High Pull is very similar to the actions performed in many sports. By incorporating this exercise, you can help to increase your athletic ability.

Building a strong posterior chain has been proven to help limit your chances of receiving a back injury. You will also notice your whole body begins working more efficiently as a powerful, functional unit.

For more information about your Posterior Chain and lower back pain check out the post by Joe Davis. It is a great read on what your posterior chain is and benefits to strengthening it.

When this exercise gets performed with correct form, it has an extremely low injury rate.

A large number of your muscle fibers get recruited by this lift helping you to burn a high amount of calories.

If your goal is to build muscle or lose weight, this is a great exercise to add to your routine. Just make sure you are getting the proper amount of calories you require for your goal.