Zirv Fitness
Strength exercise

High Pull

How to do it

  1. Stand with feet hip width apart, gripping a loaded implement with both hands in front of your thighs.
  2. Brace the core and hinge slightly at the hips, keeping the arms long as you set up for the pull.
  3. Drive through the legs and extend the hips explosively, using that momentum to pull the implement upward close to the body.
  4. Lead the pull with the elbows, driving them high and wide to load the trapezius and shoulders at the top.
  5. Let the implement rise to roughly chest or chin height before lowering it back down under control.
  6. Exhale on the explosive pull and inhale as you reset, avoiding using the arms alone to muscle the weight up.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises

Related Shoulders exercises

Barbell High PullDumbbell High PullKettlebell High PullOverhead ShrugSandbag High PullArm Circles
Type
Strength
Primary muscles
Shoulders, Trapezius
Measured in
Reps and weight
Tools
1RM Calculator