How to do a Barbell High Pull
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Barbell High Pull
Target muscles worked
Instructions for Proper Form
Combining elements of the deadlift, upright row, and shrug, the Barbell High Pull is a dynamic exercise that targets the upper back, shoulders, and traps, while also engaging the hips and legs. This movement enhances power, strength, and coordination, making it beneficial for those looking to improve their performance in explosive, compound movements.
- Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins.
- Hinge at the hips and flex the knees to allow you to grab ahold of the barbell in an overhand grip at shoulder-width apart.
- Maintain a straight and rigid spine as your press through your heels to pull the barbell off the ground in a vertical path next to your body by extending your hips and knees.
- Once the barbell passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up to shoulder height keeping your elbows above the barbell.
- Drop the barbell back to waist height before lowering back to the starting position.
Weight & 1 Rep Max Calculator
Average Barbell High Pull standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps40lbs1 Rep Max50lbs
- intermediate8reps55lbs70lbs
- advanced8reps70lbs90lbs
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Alternatives & Variations to Barbell High Pull
1. Upright Row
94.8 mSCORESWAPPED 62 TIMESUpright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.
2. Leg Press
99.7 mSCORESWAPPED 31 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
3. Back Squat
99.3 mSCORESWAPPED 28 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
4. Clean Pull
84 mSCORESWAPPED 27 TIMESClean Pull is a variation, or more accurately, a piece of the more standard Clean. This compound movement targets a wide variety of muscle groups. The exercise itself focuses on the pull from the floor and driving your hips forward to explosively raise the bar. This is a great exercise for anyone working towards performing a full Clean.
5. Leg Extension
99.4 mSCORESWAPPED 24 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
6. Dumbbell Lunge
97.6 mSCORESWAPPED 22 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 22 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
8. Air Squats
92.1 mSCORESWAPPED 21 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
9. Barbell High Pull
76.1 mSCORESWAPPED 21 TIMESCombining elements of the deadlift, upright row, and shrug, the Barbell High Pull is a dynamic exercise that targets the upper back, shoulders, and traps, while also engaging the hips and legs. This movement enhances power, strength, and coordination, making it beneficial for those looking to improve their performance in explosive, compound movements.
10. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 19 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.