MUSCLES IT WORKS

Trapezius (Upper Back), Shoulders

HOW TO DO IT

Holding a handle of a resistance band in each hand (or a dumbbell in each hand or a body bar in both hands), stand with your feet shoulder-width apart. Stand on the band with both feet about shoulder-width apart. Cross the band, holding the side anchored by the right foot in your left hand and the side anchored by your left foot in your right hand. Exhale as you bend you lift your arms and the band to approximately nipple height. Inhale as you lower your arms back to the starting position, keeping some tautness in the band. As you lift upward, your elbows should flare out to the sides.

SETS & REPS
Do 2 to 4 sets of 8 to 12 repetitions (reps).

TIME
Do 2 to 4 sets at 60 seconds per set.

WEIGHT OR RESISTANCE
Resistance band; 5- to 20-lb. dumbbells; or a 9- to 24-lb. body bar. Most men will start at the upper end of the weight range; most women will start at the lower end (less weight).

EQUIPMENT NEEDED
Resistance band (green or red); dumbbells; or body bar.

DON'T DO THIS MOVE IF
you have shoulder problems.

HOW TO KNOW IF YOU'RE DOING IT RIGHT


You should feel your upper back and shoulders working during this exercise. To maintain correct form, keep your shoulders down, away from your ears, and your chest lifted. Focus specifically on not shrugging your shoulders during this exercise. In addition, when lifting the band, dumbbells, or body bar, do not go higher than about nipple height.


HOW TO MAKE IT EASIER
Use a lighter resistance band, decrease the weight of the dumbbells, or use a lighter body bar.

HOW TO CHALLENGE YOURSELF OR PROGRESS
If you can do 2 additional repetitions per set or complete 60 seconds without getting tired, consider adding repetitions, time, and/or sets. For example, instead of doing 10 repetitions for 3 sets, try 15 reps for 3 sets. To increase intensity without changing sets, or time, try adding weight or balancing on one foot or on an unstable surface. You can also use a more difficult resistance band (the orange band shown in the photo is much more challenging).


RELATED STORIES:

Chest Fly on Stability Ball + Hamstring Curl + Row + Calf Raise

Push-Up + Squat + Row + Crunch (Bicycle)

 

 

The information on this site and related sites and platforms, such as Facebook and Twitter should not be treated as medical advice and should not be used as a substitute for the advice, treatment, evaluation, diagnosis, or care of a qualified healthcare professional. Please see your physician if you have questions or concerns about your health.