A Typical Session
21 Min
Warm-up
4m
Main Set
13m
Cooldown
4m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Adds upper trap size and shoulder roundness when done with proper form.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Hold a barbell with a shoulder-width overhand grip.
- 2.Pull the bar straight up along your torso to chest height.
- 3.Lower slowly and repeat, keeping elbows higher than wrists.
Pro Tips
- •Do not pull too high to avoid shoulder impingement.
- •Keep wrists straight and aligned with elbows.
- •Engage traps and delts evenly.
Equipment
Barbell
Safety
Stop if you feel shoulder discomfort.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.