classic trap and side-delt builder with both hands on one bar
the bar fixes your hands a set distance apart, so the elbows travel up a
narrower path than dumbbells allow
grip width is what shifts the work: narrow loads the traps, out towards snatch
width it opens the elbows and brings the side delts forward
Execution
Stand with your feet shoulder-width apart, holding a barbell overhand. Start
just outside shoulder width and go wider only if you want more delt.
pull the bar up along your body, leading with your elbows
keep the bar close to your torso as it rises
pull until the bar reaches chin height, elbows pointing out and up
lower it under control to full arm extension
let your shoulders settle at the bottom before the next rep
Pick a grip width and keep it. If you change it, pick Changed technique or
equipment in the exercise menu, so the jump doesn't count as a strength change.
When the weight gets heavy, use body English to cheat it up and own the
negative.
Purpose
classic trap and side-delt builder with both hands on one bar
the bar fixes your hands a set distance apart, so the elbows travel up a
narrower path than dumbbells allow
grip width is what shifts the work: narrow loads the traps, out towards snatch
width it opens the elbows and brings the side delts forward
Execution
Stand with your feet shoulder-width apart, holding a barbell overhand. Start
just outside shoulder width and go wider only if you want more delt.
pull the bar up along your body, leading with your elbows
keep the bar close to your torso as it rises
pull until the bar reaches chin height, elbows pointing out and up
lower it under control to full arm extension
let your shoulders settle at the bottom before the next rep
Pick a grip width and keep it. If you change it, pick Changed technique or
equipment in the exercise menu, so the jump doesn't count as a strength change.
When the weight gets heavy, use body English to cheat it up and own the
negative.