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
Main muscles working (thicker lines)
Starting position
Stand holding a barbell with an overhand grip slightly wider than shoulder width at mid-thigh, knees soft and torso slightly forward.
Dip slightly at the hips and knees with the bar close to the thighs.
Extend the hips and knees explosively and shrug hard.
Let the momentum carry the bar up as the elbows pull high and out to chest height.
Lower the bar under control back to the thighs and reset.
Breathing: Brace before the drive, exhale forcefully as the bar rises.
Coaching tips
Legs first, then arms
Elbows high and outside
Bar close to the body
Common mistakes
Pulling with the arms before the hips extend
Letting the bar swing away
Pulling above shoulder height with a narrow grip
Safety notes
Learn the movement with light loads before adding weight.
Keep the bar close to the body to protect the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.