Bent High Pulls
A compound upper back and shoulder exercise where you bend over and pull dumbbells up to chest height with high elbows. This movement develops trap and shoulder strength and power.
Instructions
- Stand holding two dumbbells at arm’s length with a slight bend in your knees.
- Bend forward at the waist until your torso is nearly parallel to the ground.
- Let the dumbbells hang straight down from your shoulders.
- Keep your chest up and your back straight throughout the movement.
- Explosively pull the dumbbells up to your chest, leading with your elbows.
- Keep your elbows as high as possible as you pull, above your wrists.
- Pause briefly at the top of the movement.
- Lower the dumbbells back to the starting position in a controlled manner and repeat.
Tips
- The movement should be explosive and powerful
- Lead with your elbows; they should rise higher than your wrists
- Keep your back straight and avoid rounding your spine
- This exercise develops trap strength and shoulder stability
- Control the weight on the descent to maximize benefit
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps | Weight | |
|---|---|---|---|---|
| Male | Female | |||
| Gain strength | 3 | 7 reps | 13 kg | 9 kg |
| Build muscle | 3 | 10 reps | 12 kg | 8 kg |
| Build endurance | 3 | 14 reps | 9 kg | 6 kg |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
intermediate strength