How does this differ from a standard bent-over row?

While a row targets the lats by pulling toward the hip, the high pull utilizes a wider elbow path to prioritize the traps and rear delts. This variation shifts the emphasis to the upper shelf of the back.

Is this exercise safe for people with shoulder issues?

Because the elbows flare outward, this move can be taxing on the rotator cuff. If you feel pinching, try reducing the weight or narrowing the elbow flare slightly.

What weight should I use for bent high pulls?

Select a weight that allows you to maintain a flat back and a controlled pause at the peak of the contraction. It is generally lighter than what you would use for traditional rows.

Dumbbell Bent High Pulls: Form Guide and Muscle Benefits

Master the dumbbell bent high pull to build a stronger upper back and traps. Learn proper form, common mistakes, and expert tips for better posture.

How to Perform

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
Hinge at the hips and slightly bend your knees to lower your torso until it is at a 45-degree angle to the floor.
Let the dumbbells hang naturally toward the floor with your arms fully extended and your palms facing your thighs.
Initiate the movement by pulling the weights toward your upper chest, leading with your elbows out to the sides.
Squeeze your shoulder blades together at the top of the movement while keeping your core braced.
Lower the dumbbells back to the starting position under control to maintain tension in the upper back.

Common Mistakes

Rounding the lower back during the hinge
Using excessive momentum rather than controlled muscle contraction
Pulling the weights to the stomach instead of the upper chest
Tucking the elbows too close to the ribs

Muscles Worked

Primary movers

Trapezius

Stabilizers

Rear Deltoids
Rhomboids
Erector Spinae
Biceps

Related Guides

Trapezius · Back