trap and side-delt builder pulled with a dumbbell in each hand
no bar between your hands, so the elbows can travel further out and further
back than a barbell upright row allows
each arm carries its own load, so the stronger side cannot quietly take over
Execution
Stand tall with a dumbbell in each hand, arms hanging in front of your thighs,
palms facing your body. Brace your trunk.
pull the dumbbells up by driving your elbows high and out to the sides
let the dumbbells travel close to your body
stop when your elbows reach shoulder height
lower them under control until your arms fully extend
keep your torso still rather than swinging the weight up
When the weight gets heavy, use body English to cheat it up and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep.
Purpose
trap and side-delt builder pulled with a dumbbell in each hand
no bar between your hands, so the elbows can travel further out and further
back than a barbell upright row allows
each arm carries its own load, so the stronger side cannot quietly take over
Execution
Stand tall with a dumbbell in each hand, arms hanging in front of your thighs,
palms facing your body. Brace your trunk.
pull the dumbbells up by driving your elbows high and out to the sides
let the dumbbells travel close to your body
stop when your elbows reach shoulder height
lower them under control until your arms fully extend
keep your torso still rather than swinging the weight up
When the weight gets heavy, use body English to cheat it up and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep.