Dumbbell Bent-Over High Pull

oec:dumbbell-bent-over-high-pull

A bent-over dumbbell pull targeting the upper back, rear deltoids, and trapezius by pulling with high, flared elbows.

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Also called: Bent High Pulls, Bent-Over Dumbbell High Pull, Bent-Over Dumbbell High Row

How to do it

Stand with your feet hip-width apart, holding a dumbbell in each hand using an overhand (pronated) grip.
Hinge at your hips with a slight bend in your knees, lowering your torso until it is roughly 45 degrees to the floor while maintaining a flat back.
Let the dumbbells hang naturally below your shoulders with arms fully extended.

Initiate the pull by driving your elbows up and out wide to the sides.
Pull the dumbbells toward your upper chest, keeping your elbows higher than your wrists throughout the ascent.
Squeeze your shoulder blades together at the top of the motion for a brief pause.
Lower the dumbbells under control back to the starting hanging position.

Exhale as you pull the dumbbells up toward your chest; inhale as you lower them with control.

Using excessive body English or standing up to heave the weights.: Reduce the dumbbell weight and keep your hip hinge stationary throughout the set.
Pulling elbows in close to the torso like a standard row.: Flare your elbows out wide perpendicular to your torso to target the upper back and rear delts.
Rounding the lower back.: Maintain an active hip hinge with an engaged core and neutral spine.

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