Barbell high pull, also known as barbell upright row, is a compound exercise that targets several muscles in the upper body. This exercise involves lifting a barbell from the floor to the chest level while keeping the elbows high and close to the body. In this article, we will explore the muscles worked during the barbell high pull and how to perform the exercise correctly.
Muscles Worked During Barbell High Pull
The barbell high pull is a complex movement that engages multiple muscle groups. Here are the primary muscles worked during the exercise:
1. Trapezius
The trapezius muscle is the large muscle that spans the neck, shoulders, and upper back. It is responsible for moving the shoulder blade, rotating the neck, and stabilizing the shoulders. During the barbell high pull, the trapezius muscles are activated to elevate the shoulders and pull the barbell towards the chest.
2. Deltoids
The deltoid muscles are the rounded muscles at the top of the shoulders. They have three parts: anterior, middle, and posterior. The anterior deltoid is responsible for lifting the arm in front of the body. The middle deltoid helps raise the arm to the side, while the posterior deltoid pulls the arm backwards. The barbell high pull engages all three parts of the deltoids to lift the barbell.
3. Biceps
The biceps muscles are located in the front of the upper arm and are responsible for flexing the elbow joint. During the barbell high pull, the biceps muscles are activated to pull the barbell towards the chest.
4. Forearms
The forearms muscles are located between the elbow and wrist and are responsible for wrist flexion and extension. During the barbell high pull, the forearms muscles are activated to hold the barbell and maintain grip strength.
5. Core Muscles
The core muscles are the group of muscles that make up the trunk of the body. These muscles include the rectus abdominis, obliques, and erector spinae. During the barbell high pull, the core muscles are activated to stabilize the spine and maintain proper posture.
How to Perform Barbell High Pull
Here are the steps to perform the barbell high pull:
Step 1: Set up
Stand with your feet shoulder-width apart and the barbell on the floor in front of you. Bend your knees and grasp the barbell with an overhand grip, hands shoulder-width apart.
Step 2: Lift the barbell
Keeping your elbows high and close to your body, lift the barbell towards your chest by driving your elbows up and out to the sides. Keep your shoulders down and back throughout the movement.
Step 3: Lower the barbell
Lower the barbell back to the starting position by reversing the movement. Make sure to control the weight and avoid swinging the barbell.
Tips for Performing Barbell High Pull
Here are some tips to perform the barbell high pull correctly:
1. Warm-up
Before performing any exercise, it is important to warm up your muscles to prevent injuries. You can warm up by doing some light cardio or stretching exercises.
2. Start with light weights
If you are a beginner, start with light weights and gradually increase the weight as you gain strength and confidence. This will help you avoid injuries and perform the exercise correctly.
3. Keep your elbows high
During the barbell high pull, make sure to keep your elbows high and close to your body. This will help you target the right muscles and avoid straining your shoulders.
4. Use proper form
Proper form is crucial when performing any exercise. Make sure to maintain a straight back, engage your core muscles, and avoid swinging the barbell.
5. Don't overdo it
While the barbell high pull is an effective exercise, it is important not to overdo it. Make sure to give your muscles enough time to rest and recover between workouts.
Conclusion
The barbell high pull is a compound exercise that targets several muscles in the upper body, including the trapezius, deltoids, biceps, forearms, and core muscles. By performing this exercise correctly and following the tips mentioned above, you can improve your strength, posture, and overall fitness level.