Barbell High Pull

Also known as: Deadlift High Pull, High Pull

Barbell High Pull is a compound olympic weightlifting exercise using barbell that trains the traps.

Open in MyoAmigo →

Primary muscles: Traps

Secondary muscles: Glutes, Hamstrings, Quadriceps, Shoulders

How to do it

1. Set up over a barbell on the floor as for a deadlift, gripping just outside the knees.
2. Lift the bar to mid-thigh, then drive the hips and knees through forcefully and rise onto the toes.
3. Let that drive carry the bar upward as you pull the elbows high and out until the bar reaches chest height.
4. Lower the bar back to the thighs and then to the floor under control.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Barbell High Pull from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Traps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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