I return to my favorite lifts series this week where we go over some of the lesser known accessory lifts. Today we’re reviewing the One Arm Dumbbell Upright Row and Behind The Back Barbell Shrug. Lets get to it:
One Arm Dumbbell Rows: I randomly found this lift on my Jefit app. If you haven’t checked out that app, I recommend it. Using one arm at a time really isolates the shoulders and even the traps. The burn
you get from this lift is crazy. I recommend doing a set of 4×20 or 3×12.
Form:
- Grab a dumbbell you can get your 9.5 RPE with for a set of 20 or 15, palms facing you
- SLOWLY bring the dumbbell up to you front delt height.
- Slowly lower the dumbbell back to the starting position
Video:
Behind The Back Barbell Shrugs: This lift was recommended to me by none other than WB Fitness author Lou Skunt. In the open thread about lagging muscles, I explained to him I wanted to grow my traps. He recommended this lift to me and I’m glad he did. I had been doing traditional barbell and dumbbell shrugs, but this is a game changer. You really feel it deep in your traps. 
I recommend a 3×12 or 4×20 when you’re isolating your traps.
Form:
- You’ll start this lift with the bar on the safetys of a power rack . Load up the bar and back up to it.
- Pick up the bar behind you, and walk forward
- Raise up your traps slowly and hold for a pause of 2 before lowing it back down
- REMEMBER: Go in a fixed vertical plane. No circles or goofy shit. I learned that the hard way (WB fixed my form)
Video:
Give these lifts a try next time you’re in the gym.
Trust The Process!
-J. Nyx