traps
Upright row
Shoulders and upper traps.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Hold a barbell or dumbbells in front of your thighs, hands shoulder-width.
- Stand tall with your core braced.
- Pull the weight straight up toward your collarbone, leading with your elbows.
- Lower it back down slowly.
Beginner tips
- Lead with your elbows, keep the weight close.
- Don't pull above mid-chest height.
- Use light weight and avoid jerking.
Keep in mind: Stop the pull if your shoulders feel pinched, keep elbows below shoulder height.
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