Single Arm Plate High Pull
Explosive high pull builds trap thickness and shoulder power
ShouldersBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Traps, Shoulders. Secondary: Rear Deltoids, Biceps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~75 kcal |
How to do it
- hold an stable structure and lean outward, then while holding a weight draw your elbow up, keeping your hand below your elbow
Equipment
- weight plate or any weight optional
Coaching tips
Benefits
Explosive high pull builds trap thickness and shoulder power
Common mistakes
Not leading with elbow; losing wrist position at top
Make it harder
Increase plate weight; add shrug at top
Make it easier
Reduce plate weight; perform with dumbbell
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
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Intermediate · 3 sets × 10-12 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.