High pulls are a popular exercise that are often used by weightlifters, powerlifters, and other athletes to improve their upper-body strength and power. This exercise involves pulling a weight from the floor up to just below your chin, using a combination of your back, shoulders, and arm muscles.
The Muscles Worked during High Pulls
High pulls primarily work your upper back muscles, including your trapezius and rhomboids. These muscles are responsible for pulling your shoulder blades back and down, which is a key movement during the high pull exercise.
In addition to your upper back muscles, high pulls also work your shoulders, particularly your deltoids. The deltoids are responsible for lifting your arms out to the side and up overhead, which is another key movement during high pulls.
Your biceps, forearms, and grip muscles also get a good workout during high pulls, as they are responsible for holding onto and pulling the weight up towards your chin.
The Benefits of High Pulls
High pulls offer a number of benefits, particularly for athletes and weightlifters. Here are some of the key benefits of this exercise:
- Improved upper-body strength: High pulls are an excellent exercise for building upper-body strength, particularly in your back and shoulders.
- Increased power: High pulls are a power exercise, meaning they are designed to improve explosive strength and power. This can be helpful for athletes who need to generate a lot of force quickly, such as sprinters or football players.
- Better posture: By working your upper back muscles, high pulls can help improve your posture and reduce the risk of shoulder and neck pain.
- Increased grip strength: High pulls require a strong grip in order to hold onto the weight, so this exercise can be helpful for improving grip strength.
How to Perform High Pulls
If you want to try high pulls for yourself, here's how to perform the exercise:
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold a barbell in front of your thighs with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the barbell up towards your chin, keeping your elbows high and your shoulders back and down.
- Lower the barbell back down to the starting position and repeat for the desired number of reps.
It's important to use proper form when performing high pulls, as this exercise can be quite challenging. Be sure to engage your back and shoulder muscles, and avoid using your arms to lift the weight.
Conclusion
High pulls are a great exercise for building upper-body strength, power, and grip strength. By targeting your upper back, shoulders, and arm muscles, this exercise can help you improve your posture, reduce the risk of injuries, and enhance your athletic performance.