trap and front-delt builder: the load goes from your thighs to ear height, so
the traps elevate through their whole range and the front delts carry it up
an upright row stops at the chin; this goes higher, to one ear at a time, and
the arms bend as much as the load demands. The point is the biggest weight you
can get up
it moves more weight than a row but isolates less: the biceps and side delts
take a real share
Execution
Stand with your feet shoulder-width apart, holding the load in front of your
thighs: a plate or a stack of plates, a neutral-grip bar, or an EZ bar overhand.
Brace your trunk.
hoist the load up and across towards one shoulder, leading with your elbows
keep it close to your body
bring it to ear height, as if landing a sack of hay on that shoulder
lower it under control to full arm extension
alternate sides every rep
Use straps on the bars. Work up to that load incrementally rather than jumping
to it. When the weight gets heavy, use body English to cheat it up and own the
negative.
Purpose
trap and front-delt builder: the load goes from your thighs to ear height, so
the traps elevate through their whole range and the front delts carry it up
an upright row stops at the chin; this goes higher, to one ear at a time, and
the arms bend as much as the load demands. The point is the biggest weight you
can get up
it moves more weight than a row but isolates less: the biceps and side delts
take a real share
Execution
Stand with your feet shoulder-width apart, holding the load in front of your
thighs: a plate or a stack of plates, a neutral-grip bar, or an EZ bar overhand.
Brace your trunk.
hoist the load up and across towards one shoulder, leading with your elbows
keep it close to your body
bring it to ear height, as if landing a sack of hay on that shoulder
lower it under control to full arm extension
alternate sides every rep
Use straps on the bars. Work up to that load incrementally rather than jumping
to it. When the weight gets heavy, use body English to cheat it up and own the
negative.