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Exercise Lab

Single Arm Dumbbell Hang High Pull

View Instructions

Equipment

  • Dumbbells

Muscle Groups

  • Abs & Core
  • Back
  • Shoulders

Purposes

  • Shoulder and upper back strength.
  • Coordination of the upper and lower body.
  • Core strength.

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Description

  • Start in a standing position holding the dumbbell in front of you.
  • Push your rear end back and bend forward, stretching the hamstrings slightly, until the dumbbell is just above your knees.
  • Jumping with your legs and pulling with you arms, bring the dumbbell to shoulder height.
  • Lower the dumbbell and return to the starting position.
  • Repeat with the dumbbell in the other hand.

ProTip

  • Make sure your back is straight.

Mistakes

  • Bad posture.
  • Bringing the dumbbell higher than your elbow.