Dumbbell High Pull
The dumbbell high pull is an explosive compound movement that drives dumbbells from the hips to shoulder height using a powerful hip hinge. It builds shoulder power and traps mass while teaching athletic hip extension.
How to Perform
Stand with dumbbells at arms length, hinge at the hips until dumbbells are at knee level.
Explosively extend your hips and pull the dumbbells up to shoulder height with elbows high.
Use the hip drive to generate momentum — do not muscle the weight up with your arms.
Lower the dumbbells back to the hang position under control and reset your hinge.
Common Mistakes to Avoid
Pulling with the arms instead of driving from the hips, which turns it into an upright row.
Not hinging deep enough to load the posterior chain before the pull.
Landing the pull with the wrists above the elbows instead of elbows above the wrists.
Muscle Activation
Variations
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