High Pull

Traps, Delts, BicepsBarbell/Dumbbells/Kettlebell

A foundational exercise to strengthen the shoulder girdle, traps, and biceps. Performed standing, requiring solid core control to manage moderate axial loading.

How to do it

1Stand tall holding the weight in front of your thighs with a shoulder-width grip.

2Keep your chest up, knees soft, and core fully engaged.

3Pull the weight vertically along your torso, leading with your elbows up and out.

4Hold the top position briefly, ensuring your elbows stay higher than your hands.

5Smoothly lower the weight back down under complete control.

Common mistakes

Letting elbows drop below hands, stealing load from delts and risking shoulder impingement.

Leaning your torso back as you lift, overloading the lower back.

Using leg momentum to heave the weight up instead of pulling with your target upper-body muscles.

Breathing

Exhale as you pull the weight to your chest. Inhale calmly as you lower it back down.

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.