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CMJ Arm Pull

Step by step instructions, muscle activation and variants for the CMJ Arm Pull.

MediumGlutesQuadriceps

About this exercise

A plyometric jump exercise in which the arms are actively pulled downward during the propulsion phase to enhance power output and jump height. The countermovement — a rapid dip before the jump — loads the muscles eccentrically, allowing a more explosive concentric contraction and training the stretch-shortening cycle of the lower limbs.

How to Perform

  • Stand upright with feet shoulder-width apart and arms at your sides
  • Rapidly drop into a quarter squat while simultaneously swinging the arms upward
  • As you reach the bottom of the dip, explosively extend the hips, knees, and ankles to jump
  • Simultaneously pull the arms downward and backward to help drive the body upward
  • Land softly by bending the knees to absorb the impact, returning to the starting position
  • Reset and repeat for the desired number of repetitions

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore

Common Mistakes

Common mistakes content is coming soon.

About the CMJ Arm Pull

The CMJ Arm Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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