Dumbbell High Pull

Dumbbell High Pull: So führst du sie aus

1. 1Stand with your feet about hip-width apart, holding a dumbbell in each hand with an overhand grip in front of your thighs.
2. 2Hinge slightly at the hips and bend your knees so the dumbbells hang at the front of your thighs, keeping your back flat and chest up.
3. 3Brace your core and keep the dumbbells close to your body throughout the pull.
4. 4Drive explosively through your legs and hips, extending them to generate upward momentum.
5. 5As the dumbbells rise, pull them up the front of your body by leading with your elbows, keeping them high and above the weights.
6. 6Pull until the dumbbells reach chest-to-chin height with your elbows at their peak, then pause briefly.
7. 7Lower the dumbbells under control back to the front of your thighs and reset for the next rep.

Technik-Tipps

• Lead the pull with your elbows, keeping them higher than your wrists so the work stays on your traps and upper back rather than your arms.
• Use your legs and hips to start the movement; the high pull is a power lift, not a slow upright row.
• Keep the dumbbells close to your body the whole way up to keep the bar path efficient and your shoulders safe.
• Start light and control the eccentric on the way down rather than letting the dumbbells drop, protecting your shoulders and lower back.

Häufige Fehler

• Using only the arms to lift the dumbbells, which removes the explosive hip drive that makes the high pull effective and limits the weight you can move.
• Letting the dumbbells swing out away from the body, which strains the shoulders and shifts the load off the target muscles.
• Pulling the dumbbells too high or shrugging into a cramped overhead position, which can pinch the shoulder joint.
• Rounding the lower back during the hinge, which puts the spine at risk under load.

Häufig gestellte Fragen