Dumbbell Single Arm High Pulls

Single-arm dumbbell high pull — hip-driven pull to chest height with elbow leading, unilateral version of the second pull.

Level: Intermediate

Primary: Shoulder

Secondary: Back - Upper Shoulders - Rear Traps

Movement: Isolation

Tags: Explosive Pull Unilateral

Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Strength (Weight Lifting)

Equipment: Dumbbell

Sports: Football Rugby Track and Field

Target muscles

The trapezius drives the shrug. The posterior deltoid contributes to the horizontal pull. The biceps and brachioradialis assist. The posterior chain generates the initial hip drive. The trunk braces continuously against the asymmetric load. The obliques fire to resist trunk rotation.

How to perform

Setup

Stand with one dumbbell at hip level, neutral grip, slight hinge. Feet hip-width.

Execution

Drive the hips forward explosively and shrug. Pull the dumbbell up to chest height by driving the elbow up and back. The wrist stays below the elbow at the top. Pause briefly. Lower the dumbbell back to hip level under control. Switch sides each set.

Common mistakes

Curling the dumbbell. Hip-driven pull.
Wrist ending higher than the elbow. The elbow leads.
Torso twisting. The trunk stays square.
Going too heavy. The high pull caps at the load you can pull cleanly.
Bar drifting forward. Keep close.

Progressions and regressions

Regress to the single-arm dumbbell deadlift to groove the hinge. To progress, work the single-arm hang clean (add the catch), or chain with overhead presses.