Seated High Pull with One Bumper Plate
Seated high pull variation
ShouldersIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Shoulders and traps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Sit tall holding plate
- Step 2: Pull plate upward explosively
- Step 3: Lead with elbows
- Step 4: Lower with control
- Step 5: Repeat
Equipment
- Bumper plate optional
Coaching tips
Benefits
Seated high pull variation
Common mistakes
Using too much arm
Make it harder
Explosive pull
Make it easier
Standing version
Breathing
Exhale pulling
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Beginner · 3 sets × 6-10 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.