Primary
Shoulders
Secondary
Traps, Upper back, Biceps
Equipment
Barbell
Difficulty
Advanced
Type
Pull
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MySetPlan shows you when to use High Pull, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
The high pull is an explosive Olympic lifting derivative that targets your traps and shoulders through a powerful pulling motion. Starting with a hip drive, you pull the barbell explosively toward your chin with elbows going high and wide. It builds the explosive power needed for cleans and snatches.
When to use it
Use for power development for optimal results.
Who it's for
Advanced athletes - pay attention to this for better results.
The power comes from your hips, not your arms. Drive your hips forward explosively, shrug hard, then pull with your arms only after the momentum is started. Your elbows should finish higher than your hands, pointing out to the sides. If your arms are doing most of the work, you're doing it wrong.
See where High Pull fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Start with a barbell at hip level.
Use an explosive hip drive.
Pull the bar up toward your chin.
Lead with your elbows.
Elbows finish high and wide.
Lower with control for optimal results.
Explosive movement from Olympic lifting.
Use hip drive to start.
Elbows go high for optimal results.
Good for power development.
Use high pulls early in workouts when you're fresh and can generate maximum power. They work well as preparation for Olympic lifts or as standalone power development. Athletes benefit from the explosive hip extension that transfers to jumping and sprinting.
No hip involvement for optimal results.
Losing hip position during the High Pull changes the loading pattern and can reduce the intended work for your Side shoulders. Keep your hips aligned with the setup cues and move only through the range you can control.
Pulling too slow for optimal results.
On an upper-body pulling movement like the High Pull, this mistake can shift work away from your Side shoulders. Keep your torso stable and guide the load through the intended pulling path.
Elbows not going high enough.
Letting your elbows drift away from the intended path during the High Pull can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Advanced athletes - pay attention to this for better results.
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.
MySetPlan places High Pull inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan 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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High Pull
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Frequently Asked Questions About the High Pull
The High Pull primarily targets the Side shoulders, Traps, making it an effective exercise for shoulders development. Secondary muscles worked during the High Pull include Upper back, Biceps, providing additional training stimulus. Stabilizer muscles engaged include Core, Lower body.
The High Pull is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes - pay attention to this for better results. Focus on proper technique and consider starting with easier variations.
For the High Pull, the recommended approach depends on your goals. 4-5 sets of 4-6 reps. Rest 2min. For strength, use 3-5 reps. For muscle growth, perform 6-8 reps. For endurance, complete 8-10 reps.
The High Pull typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the High Pull include: Upright Row, Power Shrug. These exercises target similar muscle groups as the High Pull and can be used as substitutes based on your equipment availability, gym setup, or training preferences.