This exercise involves using dumbbells to perform a high pull movement, which targets the shoulders, upper back, and arms. The athlete starts in a standing position with the dumbbells at their sides, then lifts them up towards their shoulders while keeping their elbows high and close to their body. The movement is repeated for several reps.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the shoulders, back, and arms
- Improves upper body strength and power
- Increases cardiovascular endurance
- Improves posture and stability
- Can be modified for different fitness levels and goals
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- As you exhale, pull the dumbbells up towards your shoulders, keeping your elbows high and your wrists straight.
- Pause at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Shoulder
Primary
Back
Primary
Biceps
Primary
Forearms
Primary
Glutes
Primary
Hamstrings
Secondary
Abs
Secondary