How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Shrug
Upper traps. Straight up, no roll.
beginnerCult Gym floor
Back · Barbell, Dumbbell
How to handle weight
Hinges: add 2.5–5 kg only when every rep locks with a quiet back. Rows and pulldowns: the last two reps should slow down, not turn into a swing. Curls: if you need the hips, the bell is too heavy.
Usual programming
3 × 10–15.
Caution
The back stays long. If the lumbar rounds under load, the set is over. Pack the shoulders before you pull. Do not yank slackless bars or kip pull-ups you did not program.
Setup
Stand tall, bells or bar, elevate the shoulders, pause, lower.
Cues
- No circle rolls
- Neck long
- Don’t bend the elbows into a row
Common mistakes
- Rolling the shoulders
- Using the knees
- Rushing
Home swap
Farmer carry, which we prefer
