Dumbbell Hang Pull
Muscle Groups: Quads, Hamstrings, Glutes, Traps
Dumbbell Hang Pull focuses on Quads, Hamstrings, Glutes, Traps, with Calves, Shoulders, Forearm, Biceps, Lower Back, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Hang Pull with proper form and technique.
- 1
Stand with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip.
- 2
Bend your knees slightly and hinge at your hips to lower the dumbbells to mid-thigh level, keeping your back straight.
- 3
Pull the dumbbells up towards your chest by driving your elbows back and squeezing your shoulder blades together.
- 4
Lower the weights slowly back to the starting position and repeat.
Tips for Success
These tips will help you perform Dumbbell Hang Pull safely and effectively while maintaining proper form.
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Keep your back straight throughout the movement to avoid strain.
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Ensure your elbows are higher than the dumbbells at the top of the pull for proper form.
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Start with lighter weights to master the movement before progressing to heavier loads.
Secondary Muscles
While Dumbbell Hang Pull primarily targets Quads, Hamstrings, Glutes, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Forearm, Biceps, Lower Back, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Hang Pull, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Hang Pull, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
