Glutes · Intermediate

Dumbbell High Pull

Explosive dumbbell pull driven by hip and leg extension, with the elbows guiding the weights high after full lower-body acceleration.

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Dumbbell High Pull demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsUpper BackTraps NeckShouldersCore

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Stand with dumbbells in front of the thighs and feet about hip width.
02Dip slightly by bending the knees and hips while keeping the weights close.
03Drive the legs and hips upward, then guide the elbows high and outside.
04Let the dumbbells travel up near the torso instead of swinging away.
05Lower the weights back to the thighs and reset before the next rep.

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