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Dumbbell Sumo Deadlift High Pull

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Dumbbell

HOW TO PERFORM

1. Stand with the feet wide and the toes turned out, one dumbbell lying on the floor between the feet, and take the handle in both hands with an overhand grip.
2. Drop the hips with the chest up and the back flat, knees pushed out over the toes.
3. Drive through the floor and stand up fast, extending the hips hard.
4. Carry that drive into the arms: pull the elbows high and out to bring the dumbbell up to just under the chin.
5. Let the arms straighten, then sit back down until the dumbbell touches the floor and go straight into the next rep.

FORM TIPS

• The hips lift the weight and the arms only finish the pull. If the arms start bending before the hips have opened, the load is too heavy.
• Keep the elbows above the hands at the top. Once the hands rise past the elbows it has become an upright row, which is much harder on the shoulder.

TARGET MUSCLES

Primary

• Traps
• Shoulders
• Glutes
• Quads
• Hamstrings

Secondary

• Lower Back
• Adductors
• Forearms
• Biceps

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Related: All exercises · How every exercise is mapped to the muscles it trains