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Bent Over Single Dumbbell High Pull

Bent over single dumbbell high pull for upper back power

ShouldersIntermediateStrengthPull

At a glance

Muscles workedPrimary: Traps and rear delts
Muscle groupShoulders
DifficultyIntermediate
TypeStrength · Pull
Sets & reps3 sets × 10-12 each arm
Estimated calories burned~50 kcal

How to do it

  1. Step 1: Hinge at hips holding dumbbell
  2. Step 2: Pull dumbbell explosively toward shoulder
  3. Step 3: Lead with elbow
  4. Step 4: Squeeze upper back
  5. Step 5: Lower controlled

Equipment

Coaching tips

Benefits

Bent over single dumbbell high pull for upper back power

Common mistakes

Rounding lower back

Make it harder

Explosive pull

Make it easier

Face pull

Breathing

Exhale pulling

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.