Back
Bent High Pulls
A powerful hinge-based movement designed to build explosive strength and upper back thickness with dumbbells.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.