10 Best Kettlebell Sumo High Pull Alternatives for Home or Gym
The Kettlebell Sumo High Pull is done standing with a kettlebell. Ranked closest by our scoring: the Scapular Pull-up.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Kettlebell Sumo High Pull
- Primary muscle
- Traps
- Equipment
- Kettlebell
- Difficulty
- Advanced
- Type
- Compound
Secondary muscles: Shoulders, Glutes, Hamstrings
How to perform Kettlebell Sumo High Pull
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Hold a kettlebell with both hands in front of your body, arms extended downwards.
- Bend your knees and lower your hips into a squat position, keeping your back straight.
- Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin.
- As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together.
- Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Ranked Kettlebell Sumo High Pull Alternatives
10 substitutes, ranked by how closely each one matches the Kettlebell Sumo High Pull on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Scapular Pull-up
57% match- Traps
- Bodyweight
- Beginner
- Isolation
Use this when you have nothing to train with, because it works the traps with bodyweight alone.
How to perform this exercise
- Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- Retract your shoulder blades by pulling them down and back.
- Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: traps, the same as the Kettlebell Sumo High Pull
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
2. Pull Up (Neutral Grip)
53% match- Lats
- Bodyweight
- Advanced
- Compound
A looser match: it works the lats rather than the traps.
How to perform this exercise
- Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
- Engage your core and squeeze your shoulder blades together.
- Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not traps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
3. V-bar Pullup
52% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
- Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
- Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
- After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
- Repeat for the prescribed number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not traps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
4. Bench Pull-ups
49% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Position yourself under a bar or a sturdy horizontal surface that is at chest height.
- Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
- Hang with your arms fully extended and your body straight.
- Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
- Continue pulling until your chin is above the bar or surface.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not traps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
5. Chin-up
49% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
- Engage your core and pull your body up towards the bar, leading with your chest.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not traps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
6. Pull-up
49% match- Lats
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
- Engage your core and squeeze your shoulder blades together.
- Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
- Pause at the top of the movement, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not traps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
7. Pullups
49% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
- Repeat this motion for the prescribed amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not traps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
8. Rocky Pull-up Pulldown
49% match- Lats
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Stand in front of a pull-up bar with your feet shoulder-width apart.
- Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your body straight.
- Engage your back muscles and pull your body up towards the bar, leading with your chest.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not traps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
9. Shoulder Grip Pull-up
49% match- Lats
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
- Hang freely with your arms fully extended.
- Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not traps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
10. Wide Grip Pull-up
49% match- Lats
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
- Engage your core and squeeze your shoulder blades together.
- Pull your body up towards the bar until your chin is above the bar.
- Lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not traps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
Kettlebell Sumo High Pull FAQ
What muscles does Kettlebell Sumo High Pull work?
The kettlebell sumo high pull primarily targets the upper trapezius through explosive scapular elevation and also recruits posterior deltoids, rhomboids, and the posterior chain via hip extension. Cue a powerful hip hinge and finish with a forceful shrug to maximize trap recruitment and maintain safe lumbar biomechanics.
What is the best bodyweight alternative to Kettlebell Sumo High Pull?
A practical bodyweight alternative is a handstand or wall-supported handstand scapular shrug, which emphasizes scapular elevation and upper-trap activation without external load. Maintain a rigid core, keep shoulders stacked over wrists, and perform controlled scapular shrugs (retract then elevate) to replicate trap engagement.
Can I build muscle without doing Kettlebell Sumo High Pull?
Yes, you can build traps and upper-back muscle with weighted shrugs, upright rows, and rowing variations that provide progressive overload and targeted scapular elevation. Focus on increasing load or time under tension, cue deliberate scapular elevation and retention at the top, and progressively add volume to drive hypertrophy.
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