Preparation
For this exercise, you need a Smith machine. Set the weight according to plan. Stand close to the bar. Grab the bar with the palms of the hands facing you. Lift it out of the fixation and carry the weight in front of you
Start Position
Carry the weight with straight arms. Stand upright, chest high and pull the shoulders back and down. Activate the abdominals to stabilize the trunk
2
Pull the shoulders up. The arms might slightly bend when you make this move. Focus on creating the movement from the upper trapezius only
End Position
Pull the shoulders up as high as possible
2
Bring the shoulders back down again. Keep the upper trapezius engaged to make the movement slow and controlled
Repeat
Back to the start position. Repeat for the planned number of times
Purpose
Сила для переноски и подъема грузов. Стабильность плеча. Укрепление мышц верхней части спины, особенно верхней мышцы трапеции