1. Like a Barbell High Pull
The dumbbell pull is a little different from the barbell high pull. Of course, the first obvious difference is the use of the dumbbell as opposed to the barbell. You use a lighter weight for these exercises and it helps to reduce the risk of injuries and also correct strength asymmetries. The lighter weight allows the joints to freely move. These exercises should be done with about 10 percent less weight than what you are accustomed to using. If you are just starting out, use 2 or 3 lbs. weights for this exercise.
2. Prepare to Do the Deed
Stand with the feet at shoulder width to do this strength exercise. Keep your knees slightly bent and the back straight but lean it forward a bit at the waist. Your arms should be down straight with the barbells held in an overhand grip. The barbells should lie right about at kneecap level on each leg.
3. Raise Rapidly
Explode the body upward as you lift the barbells to shoulder height. Keep the elbows straight out and slightly above the forearm. Use the waist to explode upward. Raise up on tip toe when you burst upward. Shrug at the top and complete the exercise with an upright dumbbell row. The trickiest part of this exercise is the explosive movement from the waist.
4. The Bend and Snap
The upright dumbbell row is similar to this exercise. The starting position and snap make the difference in the two. You use more lower back muscles in this dumbbell high lift and the calves are worked out as the lift ends on toe. The amount of weight is slightly lighter because the exercise is all about the proper execution. The muscles in the upper body are worked as they are in the upright dumbbell row. The lateral deltoid is the target and the helping muscles are anterior deltoid, brachialis, supraspinatus, bicep brachii, traps, infraspinatus, levator scapulae and teres minor. The rapid on toe raise works the legs.
5. Doing Combinations
Do the dumbbell high pull with light weights and combine them in rapid motion with other exercise. Very light weights for the beginner makes the non-stop routine a little easier but still strenuous. Do six reps of each before you go to the next exercise. Begin with a dumbbell upright row, next go to a dumbbell high pull. After you complete six reps on the high pull do a dumbbell squat push press for six and move into the dumbbell bent over row. When you complete six of those, complete the routine with a dumbbell high pull snatch for six reps. Do the exercises non stop. Increase both reps and sets as you get stronger. Romanian born strength coach Istvan Jarvorek recommends this grouping.
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