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Single Arm Dumbbell Hang High Pull

Single Arm Dumbbell Hang High Pull

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Muscle Groups
  • Abs and Core
  • Back
  • Shoulders
  • Shoulder and upper back strength.
  • Coordination of the upper and lower body.
  • Core strength.


The Single Arm Hang High Pull is a good exercise for the traps and shoulders. It is also great for building explosive power and improving coordination of the upper and lower body in preparation for more advanced exercises.


  • 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.


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