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Dumbbell High Pull

Dumbbell High Pull

The dumbbell high pull is a compound exercise that targets multiple muscle groups, making it a great addition to any upper body workout routine. This exercise primarily targets the muscles of the shoulders, upper back, and arms. The movement involves pulling a dumbbell from a lowered position up to shoulder height, while engaging the muscles in a powerful and explosive manner. One of the key benefits of the dumbbell high pull is its ability to strengthen and develop the muscles of the upper body. By incorporating this exercise into your routine, you can expect improved strength and definition in your shoulders, upper back, and arms. Furthermore, the high pull movement also engages the muscles of the core and lower body, as they work to stabilize and support the movement. Not only does the dumbbell high pull improve overall strength, it also helps to improve power and explosiveness. The explosive nature of the movement allows for greater recruitment of fast-twitch muscle fibers, which contributes to enhancing athletic performance. By regularly incorporating this exercise into your training, you can improve your ability to generate force and power in movements such as throwing, punching, or pushing. It is important to note that proper form and technique are crucial when performing the dumbbell high pull. Like any exercise, using the correct form will maximize efficiency and prevent potential injuries. It is recommended to start with lighter weights and gradually increase the load as you become more comfortable and confident with the movement. Add the dumbbell high pull to your upper body workout routine to reap the benefits of improved strength, power, and overall muscular development.


  • Begin in a standing position with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  • Bend your knees slightly and hinge forward at your hips, keeping your back straight and your core engaged.
  • Pull the dumbbells up towards your shoulders by lifting your elbows up and out to the sides, keeping them higher than your hands.
  • As you pull the dumbbells up, lift your heels off the ground in a jumping motion.
  • Extend your hips and knees, exploding through your legs and lifting the dumbbells as high as possible.
  • At the top of the movement, your elbows should be higher than your shoulders, and the dumbbells should be at chest level.
  • Lower the dumbbells back down to the starting position in a controlled manner, bending your knees and hips as you lower them.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on technique and form to ensure you're performing the exercise correctly.
  • Start with lighter dumbbells and gradually increase the weight as you become more comfortable and proficient.
  • Engage your core and maintain a neutral spine throughout the movement to prevent injury.
  • Use a controlled and explosive pulling motion to target the muscles in your upper back, shoulders, and arms.
  • Incorporate this exercise into a full-body workout routine to maximize its benefits.
  • Ensure proper warm-up and stretching before performing this exercise to reduce the risk of muscle strains.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.
  • Stay hydrated and maintain a balanced diet to support muscle growth and recovery.
  • Consistency is key! Aim for regular practice to improve your strength and performance over time.
  • Consider consulting with a fitness professional to assess your technique and provide personalized advice.

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