When this exercise gets performed with correct form, it has an extremely low injury rate.Ī large number of your muscle fibers get recruited by this lift helping you to burn a high amount of calories.
It is a great read on what your posterior chain is and benefits to strengthening it. You will also notice your whole body begins working more efficiently as a powerful, functional unit.įor more information about your Posterior Chain and lower back pain check out the post by Joe Davis. By incorporating this exercise, you can help to increase your athletic ability.īuilding a strong posterior chain has been proven to help limit your chances of receiving a back injury. The movements used to perform the Dumbbell High Pull is very similar to the actions performed in many sports. This lift will help you to develop explosive power. Your forearms and grip will also get strengthened by using this exercise.Īnother great benefit of this lift is the fact that it will work your entire posterior chain.
The secondary muscles involved in this lift are your Shoulders, Abdominals, Glutes, Hamstrings, Hip Flexors, and your Quadriceps. The primary muscles that the Dumbbell High Pull works are your Lats and Traps. If you are new to weight training, focus on the front squat, calf raise, shoulder shrug and the upright row before attempting this exercise. Being a beginner training exercise makes it a perfect for people of many different fitness levels. The Dumbbell High Pull has a difficulty level of beginner. To be able to perform this exercise you will need a pair of dumbbells. The goal is for you to combine all of these exercises into one fluid motion. They are the front squat, calf raise, shoulder shrug and the upright row. Multiple exercises are combined to create this movement. Repeat for the desired number of repetitions. Step 5: You have now completed one repetition of this exercise.Step 4: Reverse the movement pattern you just completed and return the weight to just below the knee.When you accelerate your body upwards, you need to raise your elbows as high as you can and pull them to your sides. As you accelerate up your body weight will shift to the balls of your feet(your heels will be off the ground). The goal is for you to create momentum to help lift the weights up. Make sure to place your body weight on the heels of your feet. Step 3: Explosively drive your body up using your legs(extending through the hips and knees).You are now in the starting position to perform the Dumbbell High Pull.Make sure to keep your back flat and do not let it round. Continue this movement until the dumbbells are just below your knee. Your hands should be in line with your shoulders. Step 2: Put a slight bend into your knees and push your hips backward.Place your feet approximately shoulder width apart. Step 1: Use an overhand grip to grasp a pair of dumbbells.
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