Power Pull, Upright Row, Military/Overhead Press, Shoulder Raises, Shoulder Shrugs

Primary muscle for power pull

Trapezius

Secondary muscles for power pull

Deltoids and quadriceps

Form for power pull

• Hands grip the barbell shoulder shoulder width apart

• Start from the ground and raise the bar straight up, keeping it close to your body

• Raise the bar just below your chin

• Keep your elbows above the bar then lower them back down

What does a power pull involve unlike other exercises

Momentum

Primary muscles for upright row

Trapezius, rhomboids, deltoids

Secondary muscles for upright row

Biceps and brachioradialis

Form for upright row

• Start with an overhead grip on the barbell less than shoulder width apart

• Rest the bar on your quadriceps

• Slow, controlled movements while standing

Primary muscle of military/overhead press

Deltoids

Secondary muscles for military/overhead press

Pectorals, triceps

Form for military/overhead press

• Sit on the bench with your feet flat on the floor

• Keep the barbell at chest height with your grip shoulder width apart

• Press the bar up until your arms are extended

Primary muscle for shoulder raises

Deltoids

Secondary muscle for shoulder raises

Trapezius

F/S/R meaning in shoulder raises

Front raises, side raises, reverse

Form for shoulder raises

• Strong base of support with a tight core

• Elbows are soft

• Raise the dumbbell up to shoulder length

Primary muscles for shoulder shrugs

Trapezius and rhomboids

Form for shoulder shrugs

• Grasp dumbbell with an overhand grip

• Hold the weight at the sides of your outer thigh