Upright Cable Row
Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) gri...
Traps
Upright Row - With Bands
To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms...
Standing Dumbbell Upright Row
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dum...
Smith Machine Upright Row
To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct hei...
Snatch Shrug
Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your bac...
Smith Machine Behind the Back Shrug
With the bar at thigh level, load an appropriate weight. Stand with the bar behind you, taking a shoulder-width, pron...
Scapular Pull-Up
Take a pronated grip on a pull-up bar. From a hanging position, raise yourself a few inches without using your arms. ...
Leverage Shrug
Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the top handles with a ...
Kettlebell Sumo High Pull
Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell wit...
Dumbbell Shrug
Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides. Lift the dumbbells by...