Primary
Shoulders
Secondary
Traps, Upper back, Biceps
Equipment
Barbell
Difficulty
Advanced
Type
Pull
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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 in your weekly plan
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 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.
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.
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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.