trap and rear-delt builder pulled one arm at a time from a landmine, with the
side delts helping
an upright row pulls straight up. The bar's arc here carries your elbow up and
back with it flared, so the traps and rear delts work together, one side at a
time
the load stays modest, and your free hand braces you rather than lifting
Execution
Load a barbell into a landmine attachment or wedge it securely in a corner.
Stand side on to the loaded end and take it in the hand nearest it, overhand,
with a strap. Hinge slightly at the hips and brace your free hand on your knee.
let your arm hang and your shoulder drop towards the floor into the stretch
pull the bar up towards the side of your head, leading with a flared elbow
keep the elbow higher than the hand through the pull
lower it under control along the same arc
finish all reps on one side before switching
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.