High Pull With One Arm

Exercise Tips

  • Keep your back flat, do not hunch over in the squat
  • Do not lift with your neck

High Pull With One Arm

This exercise targets the sides and rear shoulders and provides a moderate cardio benefit.

Muscle Group

Lateral Deltoids (Side Shoulders), Posterior Deltoids (Rear Shoulders)


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Lateral Deltoids (Side Shoulders), Posterior Deltoids (Rear Shoulders)

Equipment: Kettlebell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Kettlebell Shoulders

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a kettlebell by the handle in one hand with an overhand grip, palm facing you. Squat down like you are going to sit in a chair and rest the kettlebell on the ground between your feet, keeping your arms straight. Hang your other arm by your side.

  1. 1 Exhaling, explode up to a standing position and raise the kettlebell up to your chin, raising your elbows up and out.
  2. 2 Inhale and slowly return back to the starting squat position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

Leave a Comment

You must be logged in to post a comment.