High Pull
Primary
Shoulders
Secondary
Traps, Upper back, Biceps
Equipment
Barbell
Difficulty
Advanced
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your shoulders, the High Pull is a solid advanced-level pulling movement in the compound category. Use for power development for optimal results.
Everything You Need to Know About the High Pull
The High Pull is a advanced exercise exercise that targets your Side shoulders and Traps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for power development for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes - pay attention to this for better results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the High Pull work?
Primary
Secondary
Stabilizers
Step-by-step: High Pull
- 1
Start with a barbell at hip level.
- 2
Use an explosive hip drive.
- 3
Pull the bar up toward your chin.
- 4
Lead with your elbows.
- 5
Elbows finish high and wide.
- 6
Lower with control for optimal results.
What are the best tips for the High Pull?
Explosive movement from Olympic lifting.
Use hip drive to start.
Elbows go high for optimal results.
Good for power development.
Mistakes to watch for on the High Pull
No hip involvement for optimal results.
Losing hip position during the High Pull shifts the loading pattern away from your Side shoulders and can compress your lower back. Stay planted and let your Side shoulders do the work.
Pulling too slow for optimal results.
On pulling movements like the High Pull, this mistake typically means your arms are doing work that should come from your Side shoulders. Initiate every rep by engaging your Side shoulders first, then let your arms follow.
Elbows not going high enough.
Letting your elbows drift wide during the High Pull shifts load onto your shoulder joint instead of your Side shoulders. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Who should do the High Pull?
Advanced athletes - pay attention to this for better results.
How to Program the High Pull
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-5 sets of 4-6 reps. Rest 2min.
What are good alternatives to the High Pull?
Other Variations
- Dumbbell High Pull
- Kettlebell High Pull
- Snatch High Pull
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the High Pull — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Learn proper Olympic lifting technique.
- Use appropriate weight.