Overview
How to do it
- 1
Take a seat on a bench or chair and hold a dumbbell in one hand.
- 2
With your free hand, grip the underside of the bench just behind your hip.
- 3
Let the shoulder on your loaded side sink as low as you can.
- 4
Raise that shoulder toward your ear and focus on squeezing the upper trapezius.
- 5
Complete the planned reps on one side, then change sides.
Form tips & common mistakes
Choose a load that lets you keep your form clean and your movement controlled.
Let your loaded side shoulder drop as far as possible. This creates a stretch in your left upper trap and, because of your lean, it also creates a strong isometric contraction in your right upper trap. Even though it looks like a one-way exercise, the opposite side still works isometrically as one side moves.
If you feel any pain or discomfort, stop the exercise.
Muscles worked
Trapezius، Upper، Trapezius، Middle، Sternocleidomastoid، Levator Scapulae، The sternocleidomastoid and levator scapulae contribute to neck movement and shoulder blade elevation
