TrapsIntermediate
Barbell High Pull
An explosive pull from the hang where hip extension drives the bar up and the elbows lift high and wide to chest height. Builds trap and upper-back power.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Side Delts
- Rear Delts
- Rhomboids
- Glutes (Gluteus Maximus)
- Hamstrings
- Lower Back (Erector Spinae)
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 90–150s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.