Barbell High Pull

Traps, Shoulders, Biceps, Quads, GlutesBarbell

This dynamic exercise pairs a powerful lower-body drive with a high row, building your upper back, shoulders, and explosive leg power.

How to do it

1Stand tall holding the barbell with an overhand grip slightly wider than shoulder-width, feet hip-width apart.

2Bend your knees slightly and hinge at the hips, lowering the bar to mid-thigh.

3Explosively extend your hips and legs to drive upward momentum into the bar.

4Follow through with your arms, pulling the bar straight up along your body to upper-chest height.

5Direct your elbows high and wide while keeping your shoulders down.

6Lower the bar back to your thighs under control.

Common mistakes

Using too narrow a grip, which pinches shoulder joints at the top.

Pulling strictly with the arms without leg drive, overloading the shoulders.

Leaning your torso backward at the top, putting unwanted stress on the lower back.

Breathing

Inhale in the starting position before dipping. Exhale forcefully during the explosive upward pull.

Make it harder or easier

To make it easier, lighten the weight or pull only to chest height.

To make it harder, increase the working weight or initiate the pull from a lower hinge.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.