Pulley Upright Row with Dumbbell Hold
Builds shoulder width and trap thickness simultaneously with added isometric dumbbell load
ShouldersBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Deltoids, Traps. Secondary: Upper Back, Biceps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12 each side |
| Estimated calories burned | ~90 kcal |
How to do it
- while holdig a dumbbell in one hand perform a sideways row with a pulley machine
Equipment
- pulley, and dumbbells optional
Coaching tips
Benefits
Builds shoulder width and trap thickness simultaneously with added isometric dumbbell load
Common mistakes
Flaring elbows too wide; shrugging instead of leading with elbows
Make it harder
Add pause at top; increase dumbbell weight held in free hand
Make it easier
Use pulley only without dumbbell hold
Breathing
Exhale during the pulling motion
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.