This is the one for that particular kind of bro-in-waiting who has—ominous music—never been to the gym before. Pull the bar right past your chin and to your upper chest. So don't forget to add clips to ensure the weights stay on the bar. Even if it feels too light, keep it that way in the beginning to learn the movement. Let's do this! No isolation work yet, young bro. Planking is not only one of the best exercises for your entire core, it is also a shoulder strengthener and stabilizer. Now it's time to work the traps. It's time for a bro workout! While that sounds like a lot of work, Ebenezer Samuel, fitness editor at Men's Health, has six moves that are especially useful for beginners who are looking to grow their upper body. When you're doing this exercise, your arms will want to take over. The biggest mistake people make here, aside from general sloppiness, is not going all the way down when lowering the weight. Inverted rows attack your back and arms. They are an excellent bodyweight-pulling option for those who cannot yet do pullups, and even those who can will be able to hit their back from a different angle with this movement. You may never see them, but traps are a big muscle group. At first, it may feel like one side of your chest is stronger than the other, but it's probably your body learning how to properly fire the muscles. Do these right, and your guns will let you know. Your knees will be locked, and your hips, butt, and core need to be tight. Facepulls with a resistance band (like this one) target your upper-back, while the half-kneeling row hits up your mid-back. When pulling the bar down, do it slowly, so you don't create any momentum. Like, fall-off-the-bench, drop-the-weight unstable. Without bending your elbows or rolling your shoulders, shrug your shoulders up to your ears, hold and squeeze, then lower them slowly. As you begin to raise the bar, move your head back slightly to make room for the barbell to pass. If possible, try to have a mirror handy to check out your form and make sure you're performing the exercise correctly. When performing the movement, grip the bar slightly wider than shoulder width. Keep it light—notice the pattern?—and slowly flex your elbow up to the top position. Time on: 10 minutes. Grab the bar slightly outside shoulder width, and retract your shoulder blades as you lower the bar to your sternum, keeping your forearms vertical to the floor. Unlike everything else you've done so far, this move is focuses on a single motion at a single joint: the extension in the elbow. © 2020 Bodybuilding.com. So, bring it to the top position, squeeze, and then slowly lower it all the way down. A lot of people think of traps and just think of the upper portion—you know, the ones located at the left and right of your neck. That stretch inflicts the kind of muscle damage that leads to growth. 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