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Traps and neck

Barbell High Pull

The Barbell High Pull is a strength exercise with a barbell for your traps. Share of the load in the Zulta muscle model: upper traps 19%, gluteus maximus 16% and spinal erectors (lower back) 10%.

Level: IntermediateEquipment: BarbellMulti-joint (compound)

How to do it

  1. Stand holding a barbell at the thighs with an overhand grip just outside the hips.
  2. Hinge the hips back to lower the bar to just above the knees, back flat.
  3. Drive the hips forward and rise onto the balls of the feet explosively.
  4. Shrug and pull the elbows up and out until the bar reaches chest height.
  5. Lower the bar back to the thighs under control.

Tips

  • Keep the elbows higher than the hands at the top.
  • Let the hip drive create the speed and the arms only continue it.
  • Keep the bar close to the body the whole way.

Common mistakes

  • Pulling with the arms only and skipping the hip extension.
  • Leaning back hard at the top of the pull.
  • Letting the bar swing away from the body.

Muscles worked by the Barbell High Pull

  • Upper traps Primary19%
  • Gluteus maximus Primary16%
  • Spinal erectors (lower back) Secondary10%
  • Side delts Secondary9%
  • Hamstrings (biceps femoris) Secondary9%
  • Quads (vastus lateralis) Secondary7%
  • Hamstrings (semitendinosus/-membranosus) Secondary5%
  • Quads (vastus medialis) Secondary5%
  • Calves (gastrocnemius) Minor5%
  • Forearm flexors Minor5%
  • Mid traps Stabilizer4%
  • Biceps (long head) Minor3%
  • Lats (upper) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The elbows keep going up and out like an upright row. The pull of a clean or snatch without the catch: triple extension from glutes, hamstrings and quads finished with a hard shrug.

Barbell High Pull alternatives

Same equipment

Different equipment

Easier

Similar exercises

Frequently asked questions

What muscles does the Barbell High Pull work?

Mainly the upper traps and gluteus maximus. The spinal erectors (lower back), side delts, hamstrings (biceps femoris), quads (vastus lateralis), hamstrings (semitendinosus/-membranosus) and quads (vastus medialis) assist.

Is the Barbell High Pull good for beginners?

The Barbell High Pull is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.

What is a good alternative to the Barbell High Pull?

For example the Clean High Pull, Snatch High Pull and Clean Pull. They train mostly the same muscles.

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