Setup
Attach a straight bar to the low pulley of a cable machine and stand facing it with feet hip-width apart. Grip the bar with an overhand grip just outside your hips, arms fully extended, and stand upright with your chest up.
How to do it
- Pull your shoulders straight up toward your ears as high as possible while keeping your arms straight.
- Squeeze your traps hard at the top position for a brief pause.
- Lower your shoulders back down under control to the starting position.
- Keep your head and neck in a neutral position throughout the movement.
- Focus on moving only at the shoulder girdle without bending your elbows.
Watch out for
- ✗Rolling the shoulders backward or forward instead of lifting straight up and down.
- ✗Bending the elbows and turning the movement into a row.
- ✗Using momentum or bouncing instead of controlled lifting and lowering.