Barbell High Pull
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Shoulders
- Typ
- Strength
The barbell high pull is an explosive strength exercise that targets the shoulders, especially the deltoids and traps. You pull a loaded barbell from a hip-height position up to upper-chest or clavicle height, leading with the elbows. It builds upper-back and shoulder strength and trains the kind of fast, coordinated pulling power used in Olympic-lift variations.
Barbell High Pull: So führst du sie aus
- 1Stand with your feet about hip-width apart and grip the barbell slightly wider than shoulder-width with an overhand grip.
- 2Let the bar hang at arm's length in front of your thighs, with your chest up, shoulders back, and core braced.
- 3Initiate the pull by driving through your legs and extending your hips, transferring that momentum into the bar.
- 4As the bar rises, pull it upward by leading with your elbows, keeping the bar close to your body.
- 5Continue pulling until the bar reaches upper-chest or clavicle height with your elbows high and above the bar.
- 6Pause briefly at the top, keeping your wrists below your elbows and your shoulders engaged.
- 7Lower the bar under control back to the starting position in front of your thighs.
- 8Complete your reps, then set the bar down safely on the floor or rack.
Technik-Tipps
- Lead the upward pull with your elbows, not your hands, so the work stays in your shoulders and upper back rather than your forearms.
- Keep the bar close to your body throughout the pull to maintain control and protect your lower back.
- Brace your core and keep your chest up to stay stable and avoid rounding your back as the weight rises.
- Start light and master the explosive hip extension before adding load, since the speed of this lift can amplify form errors.
- Use bumper plates or a platform and clear space around you when training heavy, so you can set the bar down safely if a rep goes wrong.
Häufige Fehler
- Pulling with the arms first instead of driving from the hips, which shifts load off the shoulders and back and limits how much you can move.
- Letting the bar drift away from the body, which strains the lower back and reduces control of the weight.
- Shrugging or using only the traps without the explosive leg and hip drive, which cuts power and stalls the bar early.
- Rounding the upper back at the start, which puts the spine in a weak position under load and raises injury risk.
- Going too heavy too soon, which forces you to muscle the bar up and breaks the fast, clean pulling pattern this lift is meant to train.
Häufig gestellte Fragen
What muscles does the barbell high pull work?
It works the shoulders, with the deltoids and the trapezius (traps) doing most of the pulling. The upper back assists as you drive the bar up toward your collarbone.
How wide should my grip be on the barbell high pull?
A grip slightly wider than shoulder-width is a solid default. It lets your elbows travel up and out comfortably as you pull the bar to upper-chest height.
Is the barbell high pull good for beginners?
It can be, but it is a fast, technical movement. Beginners should start with a light bar, learn the hip drive and high-elbow pull first, then add weight only once the pattern is clean.
How many sets and reps should I do for the barbell high pull?
Because it is an explosive, power-focused lift, keep the reps low and crisp. Three to five sets of three to six reps with controlled, quality form works well for most lifters.
Where should I feel the barbell high pull?
You should feel it mainly in your shoulders and upper back as you pull the bar high, along with the effort of driving through your hips and legs. You should not feel strain in your lower back.
