Dumbbell Hang Pull

The dumbbell hang pull increases power, speed, and strength throughout the entire body with an emphasis on the shoulders and upper back. This exercise also serves as a stepping stone for the clean and jerk as well as the snatch. The key is making sure to shrug with your shoulders and traps rather than just pull with your arms, while extending your hips.


  1. 464_A
    Grab a set of dumbbells with an overhand grip so your palms are facing toward you and stand tall with your feet shoulder-width apart.
  2. Dumbbell Hang Pull
    Bend your knees and hinge slightly forward at the waist, letting the dumbbells hang close to your body in front of your thighs.
  3. 464_C
    Keeping your core tight, jump up while simultaneously raising the dumbbells in front of you as you shrug your shoulders, making sure to keep the weights as close to your body as possible. Once the dumbbells reach eye level, allow them to return to the starting position without much resistance.

Trainer’s Tips

  • Make sure to use your body's momentum to elevate the dumbbells.
  • Don't allow the dumbbells to travel too far away from your body. Keep them as close to your torso as possible.