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Clean High Pull

Primary target: Trapezius (Upper) (斜方肌上束)

Exercise Details

Equipment

Barbell + plates

Sets & Reps

3-4 sets × 3-6 reps · rest 2-3 min

How to do it

Explode the hips and knees into extension while shrugging and pulling the elbows high; catch the bar on the shoulders with bent knees; spine neutral throughout.

Common mistakes

Arm-curling the bar, rounded back, elbows pointing down at the catch

Muscles Worked

Other Exercises for the Same Muscle

Barbell Shrug · Dumbbell Shrug · Deadlift (Isometric Hold)