How to do it
Plant your feet flat with weight centered between heel and ball.
- 1
Attach a straight bar to a low pulley cable machine and select the desired weight.
- 2
Stand facing the machine with your feet shoulder-width apart.
- 3
Grasp the bar with both hands using an overhand grip, hands just outside your thighs.
- 4
Keeping your arms straight, shrug your shoulders straight up towards your ears.
- 5
Pause at the top of the movement, then slowly lower your shoulders back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your arms straight and focus on using your traps to lift the weight, avoiding rolling your shoulders.
Common mistakes
- ✕Jerking the bar upward with a torso bounce
- ✕Tilting the head forward and down
- ✕Bending the wrists backward under load