Dumbbell Hang Pull
- Primary muscles
- Glutes, Hamstrings
- Secondary muscles
- Traps, Shoulders
- Equipment
- Dumbbell
- Movement pattern
- Hinge
Steps
- 1 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- 2 Hinge at your hips and slightly bend your knees, allowing the dumbbells to hang just above your knees.
- 3 Explosively extend your hips and knees, driving through your heels, and simultaneously shrug your shoulders upwards.
- 4 Pull the dumbbells straight up along your body, keeping your elbows high and out to the sides.
- 5 Lower the dumbbells back to the hang position with control, absorbing the weight by slightly bending your hips and knees.
