The high pull is an exercise which primarily works the deltoid, trapezius and the biceps.
This exercise can be performed two different ways. One way is with no leg movement at all, and the other which is called a hang high pull involves a slight dip in the legs followed by an explosive movement.
The high pull is also sometimes referred to as the upright row.
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About the High Pull
Proper High Pull Form
- Start with a narrow grip with your hands about 8 inches apart.
- Pull the barbell towards your chin, making sure to keep your elbows above the bar.
- Return the bar to the hang position at your waist
- Start with a narrow grip, with your hands about 8 inches apart.
- Dip your knees down slightly to generate momentum
- Pull the barbell towards your chin, making sure to keep your elbos above the bar
- Return the bar to the hang position at your waist
Common High Pull Mistakes
- Elbows below the bar - As you pull the bar up to your chin, you need to make sure that your elbows stay above the bar. A common mistake is to let your elbows drop below the bar. This usually happens when you're trying to lift heavier weights.
- Leaning back - If you are lifting heavier weights, there will always be a tendency to arch your back when trying tp pick up more weight. Refrain from doing this as it will put added stress on your back and could lead to an injury.
- deltoid
- trapezius
- biceps
Where do I start if I'm a beginner? (weights, reps, sets)
As a beginner doing the high pull you should start with something lighter than a 45 lb. barbell if possible. A broomstick works well and so does a light barbell (15-20 lbs). If you can't find them then start with a barbell. If you haven't done much strength training a barbell may be a bit too heavy for you If you're new to the high pull, start with...
- Broomstick or something similar
- 3 sets
- 12 reps
So when should you alternate between the two variations?
@ Colm I personally like the hang high pull better (with the dip). Its a more athletic movement and gets you some leg involvement.
I wouldnt alternate, pick one and stick with it.
Love this exercise. High Pulls did more for my delts in six months that years of pressing. And I agree with Vic that “laterals” are useless and even potentially damaging to your shoulder capsule as you get into heavier weights, but then all islolation exercises are not useful for that matter.
In the video you show upright rows. High pulls are an explosive movement.
High pulls are done from the floor. It’s an olympic weight lifting assistance exercise. It’s a first step in the direction of cleans. and similar to hang cleans you can do hang high pulls and so you have the same options (from below the knees, from above the knees, …)
@ Matthias: Alright man, ‘fess up. Are you a professional trainer? Professional athlete? Or just one hell of a knowledgeable guy? Your comments are always spot on and you seem to catch things that the average reader misses or takes for granted. Not only that, but when you do have a comment that issues a correction or disagrees with a post, you are always professional and courteous. Keep the comments coming, Matthias!
Now to respond to your comment. . . I agree that “high pulls” are typically associated with training the Olympic Lifts. However some people use the terms “high pull” and “upright row” interchangeably and we just wanted to be sure to use both terms so as not to exclude anyone. Kind of like “pull up” and “chin up” are considered different exercises by many, but the terms are used interchangeably by some.
And for the record. . . I typically use the Hang High Pull with clients as opposed to Upright Rows. Thanks again!
Not a fan of upright rows!!!