A shoulder and upper back exercise where you pull a barbell vertically up to chest level, leading with the elbows.
- +Targets deltoids and traps effectively
- +Good for upper body hypertrophy
- +Simple movement to learn
- –High risk of shoulder impingement if done incorrectly
- –Can strain wrists
This exercise targets:
Shoulders
Side Delts
Front Delts
Rear Delts
Rotator Cuff
Upper Back
Traps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width; hold a barbell with an overhand grip slightly wider than shoulders
- Brace your core, chest up, shoulders down and back
- Pull the bar straight up close to your body, leading with elbows high and out
- Keep wrists neutral under the bar; don’t let them fold inward
- Raise until elbows reach shoulder height (bar near mid-chest); don’t pull higher
- Keep neck long; avoid shrugging early or leaning back
- Lower slowly along the same path, arms straight at the bottom; exhale up, inhale down
- Use a light to moderate load; stop if you feel shoulder pinching