Build Athletic Power with the Dumbbell High Pull

Dumbbell high pulls are an explosive, hip driven pull that teaches triple extension at the ankles, knees, and hips, and builds massive upper back power. The high pull exercise is a great move for athletes, lifters chasing bigger traps and delts, and anyone who wants a fast, full-body pull without the complexity of Olympic lifting.

The dumbbell version of the high pull is almost always done as a hang high pull with the dumbbells hanging above your knees since dumbbells are too small to do an effective from-the-floor traditional high pull. Using dumbbells also makes this power move easier to learn and master at home before moving on to the floor based barbell high pull. Check out REP®'s dumbbell collection for a solid pair.

How to Do a Dumbbell High Pull with Proper Form

Grab a pair of reasonably weighted dumbbells (too heavy too soon can cause injury), a pair of flat shoes (or go barefoot), and a little floor space. You might also want some lifting chalk for grip if your hands are sweaty. Here’s how to perfect the dumbbell high pull with correct technique.

How to do it:

• Stand hip-width, dumbbells at your sides, palms facing thighs (neutral grip)

• Brace your core, set a proud chest, and pack your shoulders (think “armpits to pockets”).

• With soft knees, hinge slightly at the hips or take a shallow dip (2-3 inches) to preload the legs

• Push hard through the floor to extend ankles-knees-hips in a quick triple extension, exhaling powerfully and squeezing glutes at the top (avoid leaning or hyperextension)

• As the dumbbells float up from your leg drive, shrug and pull your elbows up and out, keeping the bells close to your torso. Elbows travel higher than wrists, forearms vertical-ish

• Aim to bring the bells to lower chest/upper ribs, not your chin. Think “zipper up the shirt,” not a narrow upright row

• Inhale as you control the descent back to the start (1-2 seconds), reset your posture, repeat.

Dumbbell High Pull Muscles Worked and Benefits

You'll hit a ton of muscles with the high pull exercise, including your hip extensors, posterior chain, and upper back. That's your glutes, hamstrings, spinal erectors, traps, rhomboids, rear and side delts. Your calves also help out a bit at extension and your core stabilizers will wake up to keep you braced and power limb movement.

Dumbbell high pulls are ideal if you want to build:

• Explosive power and speed
• Athleticism
• Total body strength
• Better posture
• Coordination
• Balanced muscles (correct imbalances)

Dumbbell High Pull Alternatives and Variations

Here are a few dumbbell high pull exercise variations to try.

Barbell High Pull

The barbell high pull is ideal for building strength and power. It's a full body pull with more technical difficulty than a hang high pull. 

How to do it:

• Stand with feet hip-width, bar over midfoot with a clean grip just outside shoulders, chest up, lats on, shins lightly touching the bar, hips above knees, and back neutral.

• Take a big breath and brace, push the floor away with hips and shoulders rising together, arms straight, and bar staying close over midfoot.

• Sweep the bar into thighs using your lats, slightly re-bend (scoop) to end in a powerful mid-thigh hang.

• Explode with a triple extension (ankles-knees-hips), then shrug and pull elbows high-and-out, finishing around lower chest/sternum (don’t chase the chin).

• Guide the bar to your thighs, then the floor with a flat back. Fully reset each rep (don’t bounce).

Kettlebell High Pull

Using a kettlebell as a substitute for a single or double high pull is a move to add to conditioning workouts and helps you improve upper back snap for other explosive moves. 

How to do it:

• Place one kettlebell between your feet, then hike it back like a swing.

• Snap your hips, let the bell float forward and up. At hip height, pull your elbow back and out so the bell tracks close to your torso.

• Let it flow back into the backswing and repeat.

Sumo Deadlift High Pull

The sumo deadlift high pull is ideal for total body power building and conditioning. 

How to do it:

• Take a wide stance (toes out) with a narrow grip (thumbs about 6-10 inches apart) on bar or kettlebell.

• From the floor or hang, drive through your legs and hips, then pull elbows high.

• Finish around your sternum and control the way down.
  

Strict Dumbbell High Pull

A strict dumbbell high pull focuses more on the traps and delts building aspect of the move while taking the explosiveness out of it. This variation is less fatiguing and more hypertrophy based. 

How to do it:

• Stand tall with dumbbells at your thighs using a neutral grip.

• Initiate the move with a shrug, then bring your elbows high and out to lower chest level.

• Lower under control.
  

Single-Arm Dumbbell High Pull

Focusing on one arm at a time builds unilateral power and helps fix muscle imbalances.

How to do it:

• Start with a dumbbell at your side and take a slight dip or use strict form.

• Drive (optional), shrug, pull elbow high/out, and stop around lower chest.

• Reset and switch sides.
  

Snatch-Grip High Pull

If you're after crazy upper back and trap power and strength, try the snatch grip high pull variation. It has a strong carryover to the snatch and overhead mobility. 

How to do it:

• Use a wide (snatch) grip with the bar at mid-thighs or floor.

• Explode up and pull high with elbows flared, keping the bar close and finishing around the upper chest.

• Control the way down.
  

Cable High Pull to Chest (Standing)

Using a cable keeps constant tension on the muscles and is great for adding joint-friendly volume.

How to do it:

• With the pulley set low attach a straight bar or rope. Step back with a slight lean and arms straight.

• Explosive leg drive (optional), then pull elbows high/out, finishing at lower chest.

• Control the eccentric to keep constant tension.

Landmine High Pull

Let the landmine arc guide a close path for a shoulder friendly high pull alternative with an easy learning curve.

How to do it:

• Place a bar in the corner or use a landmine base; grab the barbell sleeve with one or both hands or use a landmine handle.

• Take an athletic stance and dip/drive, then pull high toward your sternum while keeping the bar path close.

• Control the way down.
  

Programming Tips For the Dumbbell High Pull

Program the high pull based on your goals.

• Power/athleticism: 3-5 sets x 3-5 reps, RPE 6-8, full rest (2-3 minutes). Prioritize speed and snap.

• Hypertrophy (upper back/delts): 3-4 sets x 6-10 reps, RPE 6-8, 90-120 seconds rest. Choose a moderate load and focus on perfect form.
  

Takeaway

Try the dumbbell high pull or any of its variations in your next workout to build some killer power and strength. If you move on to a hypertrophy focused training block, you can still keep the high pull exercise in your program by using strict form or trying out the cable alternative. Just be sure to watch your elbows and focus on form rather than overloading and straining your joints. 

FAQs

What muscles do dumbbell high pulls work?

Dumbbell high pulls primarily work your trapezius, rear/side deltoids, and rhomboids, with a big assist from glutes, hamstrings, spinal erectors, core and calves at full extension. In short, your upper back and posterior chain.

What is a high pull good for?

High pulls are great for building explosive hip drive and upper-back power which is ideal for athletic carryover and as a time-efficient full-body power move. 

What’s the difference between a dumbbell high pull and an upright row?

The high pull is hip-driven and explosive (lower-body power and upper-back), while the upright row is slower and shoulder-dominant. They look similar but train different qualities.

Is a dumbbell high pull good for beginners?

The dumbbell high pull is good for beginners if you start light, keep rep form solid, and learn the hip timing before loading up or moving to barbell/kettlebell versions. 

Rachel MacPherson is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Nutrition Coach, and health writer with over a decade of experience helping people build strength and confidence through evidence-based training.

This article was reviewed by Rosie Borchert, NASM-CPT, for accuracy.