bodybuilding exercise: vertical barbell row for traps

Video clip showing proper form of the vertical row exercise for traps.

As with any dumbbell exercise, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don't use too much weight, if you can't do the exercise slowly then you need to go lighter. Count aloud "one onethousand, two onethousand, three onethousand" on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn't have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

For more information on home workouts, please see my free website (no advertising either):

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

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17 comments
  1. Kruszakus / November 10, 2006

    Why so slow and why does that guy seem to make a hard effort in order to
    lift such a insignificant amount of weight? I prefer high pulls instead of
    that, it is just senseless to lift like 100 lbs when you can do the same
    with 180 lbs or so…

  2. Menace702 / December 8, 2006

    why so slow ? because it`s the best way to pump up your muscles,of course
    you can put on more weight if you`re doing high speed reps, but the power
    then doesn`t come from the muscle but from your momentum

  3. faraskan / December 12, 2006

    Kruszakus… you need to learn a lot about correct training without causing
    injuries to your body… the amount of weight doesnt matter at all… what
    matters is that you do clean and slow movements during the training… it
    doesnt help yourself if you manage 6 repititions with 180 lbs and using a
    bad form if you can do clean and slow 8 reps with “only” 100 lbs

  4. DreamTool / January 4, 2007

    Man you don’t have to stop breathing while you perform the movement. And
    build more shoulders, they look so small compared to the rest of your body.
    You have pretty good arms but the rest doesn’t follow!

  5. bonbon18 / February 24, 2007

    stop hating if you goto his website youll see y he is doing that like that
    and i wanna see your sholders

  6. harmonicstyle / March 1, 2007

    because it’s all about muscle mass and strength. not how hard you can throw
    a lot of weight around.

  7. DreamTool / March 2, 2007

    sorry for that bad comment, I didn’t know this guy was a professional.

  8. William Guard / March 9, 2007

    If you are doing a heavier weights more quickly the power is still coming
    from the muscles and not momentum for example in the bench press tension in
    the muscles is nearly always there regardless of speed for it was not the
    barbell would fall and crack you rib cage.

  9. scooby1961 / March 19, 2007

    I am not a professional by any stretch, just someone with a lot of
    experience wanting to share. Physical therapists are the experts!!!

  10. DreamTool / March 25, 2007

    well, by professional I meant, you have a great body, so you know what
    you’re doing. I am studying to become a physical therapist (in fact a
    physiotherapist), and you are right they are the experts

  11. Sam McNeil / January 24, 2013

    did you see his muscles? I think he is doing alright man.

  12. Mahesh Nadeera / March 5, 2013

    It would be a shame for you not to get ripped when these people are able to
    get ripped easily using Ripped X Beast (Look it up on Google).

  13. Gixeer75 / March 27, 2013

    thx

  14. Eduard Ritok / April 4, 2013

    I think it’s just for demonstration …he pick just “some” weight almost
    everytime he demonstrates some exercises

  15. unmindgrunge / April 25, 2013

    If you are looking to build lean muscle, make sure to Google search for
    “Oak Muscle Method”. You are bound to end up getting the muscles you want.

  16. Angad Rebel / June 10, 2013

    yes i mean it. You are smart if you understand you need to eat right at
    your age to kill your belly. btw!but ye I saw an interview with body
    building champion where he talks about 7 odd foods he eats to keep his abs
    hard. i found it here –> bit.ly/18mxEXq?=mwnib

  17. gonefishingstudios / June 19, 2013

    can you do this with just a plate?

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