Primary
Shoulders
Secondary
Traps, Upper back, Biceps
Equipment
Barbell
Difficulty
Advanced
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 4-5 sets of 4-6 reps. Rest 2min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how High Pull could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels High Pull as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for High Pull. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for High Pull is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.