Overview
A vertical pulling movement that builds the medial delts and upper traps simultaneously. Performed correctly with a wide grip, it is an effective shoulder mass builder.
Muscles Trained
Primary shoulders
Secondary
Upper TrapsBiceps
Step-by-Step Instructions
- 1
Stand holding a barbell or dumbbells with an overhand grip, hip-width or wider.
- 2
Pull the bar up along the body toward your chin, leading with the elbows.
- 3
Elbows should reach shoulder height or slightly above.
- 4
Lower with control.
Benefits
- ✓
Builds the medial delt and upper trap together for a thick upper body
- ✓
Improves shoulder girdle strength for overhead movements
Form Tips
- →
Use a wider grip to reduce shoulder impingement risk
- →
Do not raise elbows above shoulder height if you feel pinching
- →
Dumbbells or cables allow a more natural movement path
Watch Video Tutorial
Search YouTube for demonstration