Benefits:

The high pull is an amazing exercise for people looking to lose weight, increased endurance and even gain muscle. It is an aggressive move that should be done with speed as the main concern. Since the high pull requires speed and total body involvement, it is great for getting the heart rate up fast. Done for a higher rep range (8-12) it is great for weight loss and done in a low rep range (2-6) it is great for building strength. It also challenges the shoulders and will lead to increased strength in your upper back area.

How To:

1) Start with a bend in the hips and slight bend in the knees
2) The dumbbells should be just above your knees on your thighs
3) Starting with the hips, explosively drive upwards
4) The dumbbells should go in an upward pattern close to your body
5) Elbows shoot up straight to the side, dumbbells should finish just under your chin