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Body Diagram
SHOULDERSTrapezius
 
Dumbbell Scapular Elevation (Upright row)
 

Position
Stand in a ready position with your arms hanging straight down. Hold the dumbbells and keep your elbows slightly bent. Bend at your hips and knees. Lean slightly forward while maintaining a natural arch in your lower back. Keep the weight over the ankles. Pull your shoulder blades back and together, and hold them there.

Technique
Contract the muscles in your upper shoulders (levator scapulae and upper trapezius). Pull your arms straight up, bringing your shoulders behind your neck. Hold and continue to contract the levator scapulae and upper trapezius, keeping your shoulder blades together. Slowly lower your arms to the starting position and repeat.


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