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  • Ez Bar Upright Row

    Take a double overhand roughly shoulder width grip.
    Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.

  • Trap Bar Shrug

    Stand inside trap bar, arms straight, shoulders relaxed.
    Elevate shoulders straight upward toward ears.
    Pause briefly at top, squeezing traps.
    Lower shoulders slowly to starting position.

  • Cable Bilateral Cross Upright Row

    Stand between crossed low cables, holding the opposite handle in each hand.
    Pull both handles upward, leading with your elbows.
    Stop near chest height, then lower the handles slowly.

  • Landmine Shrug

    Stand beside the barbell and hold its end with both hands.
    Keep your arms straight and raise your shoulder toward your ear.
    Squeeze briefly at the top without bending your elbows.
    Lower your shoulders completely and repeat.
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