Looking to add a new exercise to your routine? Dumbbell high pulls might be just what you're looking for! This move is a great way to work your back, shoulders, and arms all at the same time. In this guide, we will teach you how to do this move safely and effectively. Let's get started!
How to do Dumbbell High Pulls
First, find a pair of dumbbells that are the right weight for you. If you're new to this exercise, start with a lighter weight and work your way up. Stand with your feet shoulder-width apart and hold the dumbbells in front of your thighs, palms facing your body. Bend your knees slightly and hinge forward at the hips so that your back is flat. This is your starting position.
From here, exhale as you pull the dumbbells upwards towards your chest. As you do this, shrug your shoulders and keep your elbows close to your body. When the dumbbells reach chest level, pause for a moment before slowly lowering them back down to the starting position. That's one rep.
Dumbbell high pulls are a great way to build strength and muscle in your upper body. Give them a try the next time you're at the gym!
Muscles worked by dumbbell high pulls
- traps
- deltoids
- lats
- biceps
- forearm muscles
Dumbbell high pulls are a great exercise for targeting the muscles of the upper body. They're especially effective at working the traps, deltoids, lats, biceps, and forearm muscles. So if you're looking to build strength and muscle in your upper body, dumbbell high pulls are a great exercise to add to your workout routine.
Advantages of using Dumbbell High Pulls
Dumbbell high pulls offer a few advantages over other exercises. First, they're great for targeting the upper back and traps. Second, dumbbell high pulls are a unilateral exercise, meaning they work each arm independently. This is beneficial because it helps to prevent imbalances between the left and right sides of the body.
Tips for better dumbbell High Pulls
Here are a few tips to help you get the most out of your dumbbell high pulls:
- Use a moderate weight. Don't go too heavy or you'll sacrifice form, and don't go too light or you won't get much benefit from the exercise.
- Start with your palms facing your thighs, and as you pull the dumbbells up, turn your palms so they face away from your body. This will help to engage the muscles of the upper back and traps.
- As you pull the dumbbells up, keep your elbows close to your sides. This will help to target the muscles of the upper back more effectively.
- Exhale as you pull the dumbbells up, and inhale as you lower them back down to the starting position.
The dumbbell high pull is an excellent compound movement that targets multiple muscle groups simultaneously. It's a great exercise for building strength and size in the upper back and traps, as well as the shoulders.
Dumbbell High Pull Alternatives
Dumbbell clean and press
The dumbbell clean and press is a great alternative to the dumbbell high pull. It targets many of the same muscle groups, but also works the legs, glutes, and core.
Barbell clean and press
The barbell clean and press is another excellent alternative to the dumbbell high pull. It's a bit more challenging than the dumbbell clean and press, but it will work your entire body.
Dumbbell power clean
The dumbbell power clean is another great alternative to the dumbbell high pull. It targets the same muscle groups, but also works the legs and core.
How to Do Dumbbell High Pulls
Now that we've gone over some dumbbell high pull alternatives, let's get into how to actually do dumbbell high pulls.
Step One: Choose your weight
The first step is to choose your weight. You want to choose a weight that is challenging, but not so heavy that you can't control it.
Step Two: Stand with your feet shoulder-width apart and your knees slightly bent. Hold the dumbbells at arm's length in front of you, with your palms facing your thighs. This is your starting position.
Step Three: Bend at the hips and knees to lower the dumbbells down to just below knee level. Keep your back straight and your core engaged throughout the movement.
Step Four: From the bottom position, explosively extend your hips and knees to stand up tall. As you reach standing height, shrug your shoulders and pull the dumbbells upwards, keeping your elbows close to your body. Continue pulling until the dumbbells are at chest level.
Step Five: Lower the dumbbells back down to the starting position and repeat for reps.
Dumbbell snatch
The dumbbell snatch is a powerful movement that can help you build strength and power. It's important to execute the dumbbell snatch with proper form to avoid injury.
Here's a step-by-step guide on how to do dumbbell snatches:
Step One: Start by holding a dumbbell in each hand, with your feet shoulder-width apart.
Step Two: Bend at the hips and knees to lower the dumbbells down to just below knee level. Keep your back straight and your core engaged throughout the movement.
Step Three: From the bottom position, explosively extend your hips and knees to stand up tall. As you reach standing height, shrug your shoulders and pull the dumbbells upwards, keeping your elbows high.
Step Four: As the dumbbells reach chin level, explosively extend your elbows to finish the movement. Lower the dumbbells back down to the starting position and repeat.
Dumbbell high pulls are a great exercise for developing explosive lower body strength and power. They can be performed as part of a full-body workout or as part of a lower-body workout. When performed correctly, they can help you build muscle and burn fat.
If you're looking for alternative exercises to dumbbell high pulls, there are a few options. The dumbbell clean and press, dumbbell power clean, dumbbell hang clean, and barbell high pull are all great exercises that target the same muscles as dumbbell high pulls.
Conclusion
Dumbbell high pulls are a great exercise for developing explosive lower body strength and power. If you're looking for an alternative to dumbbell high pulls, there are a few options available. The dumbbell clean and press, dumbbell power clean, dumbbell hang clean, and barbell high pull are all great exercises that target the same muscles as dumbbell high pulls.
Dumbbell High Pulls FAQs
Q: What muscles do dumbbell high pulls work?
A: Dumbbell high pulls target the lower body muscles, specifically the hamstrings, glutes, and quads.
Q: How many dumbbell high pulls should I do?
A: The number of dumbbell high pulls you should do depends on your fitness level and goals. If you're just starting out, aim for 12-15 reps per set. If you're more experienced, aim for 20-25 reps per set. And if you're looking to build muscle, aim for 30-35 reps per set.
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