Upper back exercise
Clean Pull
Explosive pull of the bar from the floor upward, without catching it on your shoulders, to train the drive of the clean.
- Primary muscleUpper back
- Also worksGlutes
- EquipmentBarbell
- TypeCompound
- MovementFull body
- LevelIntermediate
- Upper back
- Glutes
- Barbell
How to do the Clean Pull
4 steps, in the order you do them.
- Stand facing the bar with your feet hip-width apart and grab it outside your legs.
- With your back neutral and your chest up, push the floor away with your legs to lift the bar off the ground.
- As the bar passes your knees, extend your hips and legs explosively and shrug your shoulders.
- Keep your arms straight during the pull and lower the bar with control.
Alternatives to the Clean Pull
They work the upper back with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More upper back exercises
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Y RaiseUpper back · Bodyweight
Neck RotationUpper back · Bodyweight
Trap Bar ShrugUpper back · Other
Frequently asked questions
What muscles does the Clean Pull work?
The Clean Pull works mainly the upper back. It also works the glutes, the hamstrings, and the shoulders.