Dumbbell High Pull
Pull the dumbbells explosively up to chest height with high elbows to train the traps and side delts.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Side delts, Traps
- Equipment
- Dumbbell
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the side delts, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell High Pull work?
- The Dumbbell High Pull mainly works the side delts and traps.
- What equipment do you need for the Dumbbell High Pull?
- A dumbbell.
- How many sets and reps of the Dumbbell High Pull?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell High Pull?
- Band Lateral Raise, Band Single-Arm Lateral Raise, Barbell Behind-the-Neck Press and Barbell Upright Row work the same main muscle.
Program it for your clients
Coaches add the Dumbbell High Pull to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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