PERFORM THIS MOVEMENT USING A HAMMER-SEATED/STANDING SHRUG MACHINE OR A SIMILAR MACHINE
STEP BACKWARDS INTO THE MACHINE UNTIL YOUR BUTT IS TOUCHING THE BACK-PAD AND KEEP YOUR FEET AT SHOULDERS-WIDTH
REACHING DOWN WITH BOTH HANDS, GRIP THE HANDLES FIRMLY AND PICK THE WEIGHT UP OFF THE RACK WITH YOUR CHEST UP AND YOUR CORE TIGHT
THE MACHINE WILL NATURALLY FORCE A SLIGHT BEND IN THE ELBOWS, FIGHT TO MAINTAIN THIS BEND THROUGHOUT THE ENTIRE MOVEMENT
TO BEING THE MOVEMENT, SQUEEZE YOUR TRAPS TO BRING YOUR SHOULDERS UP TO YOUR EARS
HOLD THIS POSITION FOR A MOMENT BEFORE CAREFULLY LOWERING THE WEIGHT BACK TO THE START POSITION

EZ-BAR

UPRIGHT ROW