Description:
The Barbell High Pull is an explosive vertical pull that drives the weight from the hips up toward the chest with the elbows leading. It trains the upper traps and deltoids with a power emphasis and is best suited to experienced lifters.
Benefits:
- Develops explosive pulling power.
- Builds the upper traps and deltoids.
- Carries over to cleans and athletic movements.
- Trains full body coordination.
Profile:
| Equipment: | Barbell |
| Type: | Strength and Power |
| Resistance Type: | Free Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Upper Trapezius
- Deltoids
Secondary Muscles
- Biceps Brachii
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Stand with a barbell in front of your thighs, hands about shoulder width and knees slightly bent.
- Hinge slightly and load the hips, keeping your back flat and core braced.
- Drive through the legs and hips and pull the bar explosively up the front of your body.
- Lead with the elbows and bring the bar to about chest height.
- Lower under control and reset your position.
- Repeat for low, crisp reps with full power.
Common Mistakes:
- Using too narrow a grip that stresses the wrists and shoulders.
- Pulling so high that the shoulder pinches.
- Heaving with the lower back instead of a clean pull.
- Shrugging excessively at the top.
Variations:
- Dumbbell Upright Row
- Cable Upright Row
- Barbell High Pull
- Dumbbell Lateral Raise
Safety Tips:
- Use a grip about shoulder width to protect the shoulders.
- Do not pull so high that the shoulder pinches.
- Control the weight rather than swinging it.
- Stop if you feel shoulder pain.
Additional Information:
Keep a moderate grip width and avoid pulling so high that the shoulder pinches. Pulling to chest height with the elbows leading targets the side delts and traps safely.
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