Build a MONSTER Upper Back and Middle Traps With the 2-Phase Row-Raise
2,550 views · Published 19 November 2017 · 1:21 · Indexed 12 November 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2017 · Sports
This exercise is a KILLER for the upper back...it's going to hit the area in ways that NOTHING else can. The exercise itself consists of two phases...a barbell row and a "sort of" barbell front raise (you'll see what I mean). To perform this one, you'll need a barbell and a power rack (a Smith machine can work for this, too). I also recommend using bumper plates, if you have them, but it's not 100% necessary as long as you're able to fully control the weight during the exercise. One rep is a cycle through both phases of the exercise. Aim for at least 4-6 reps with this one. To give you an idea of weight, I'm using a 95 pound barbell here (bumper plates, in case the bar slipped down). You don't want or need a whole lot of weight. This exercise is about contraction and continuous, shifting tension. Since the bar path is essentially vertical, then you just shift your bodyweight, you can see how a Smith machine would work just fine for this one, too. In addition, this one will challenge your grip and forearm strength quite strongly, due to the continuous loading, specifically isometric extension. This basically means you will have to be actively trying to extend the wrists as you sit back on the raise, in order to keep the bar up and in position. Bottom line this is a FANTASTIC exercise for the upper back and especially for the middle traps. I like to use it as a finisher for back training to make sure the upper back is completely hammered. -------------------------------------------------------------------------- A 30% gain in strength in just 4 DAYS? This insane, new workout can do it for you... https://www.fitstep.com/2/muscle-explosion/landers/1-ceo-training.htm -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
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