A standing shoulder-elevation exercise using a short straight bar attached to a low cable pulley. The shoulders raise and lower the load while the elbows remain nearly straight, targeting the upper trapezius rather than an upright-row pulling action.
Face the low pulley and hold the short straight bar in front of your thighs with an overhand grip.
Stand with both feet planted, torso upright and elbows nearly straight.
Raise both shoulders toward your ears without bending the elbows.
Lower the shoulders and bar under control to the starting height.
Keep your head aligned with the torso.
Use a small vertical shoulder movement rather than rolling the shoulders.
Choose resistance that does not make you lean away from the pulley.
Breathe continuously during the short repetitions.
Bending the elbows to pull the bar toward the shoulders.
Rolling the shoulders in circles.
Jutting the head forward or tilting it back.
Bouncing the knees or leaning the torso to lift the load.
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