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Intro: The Monkey Row, this lesser known movement will help target and develop your deltoids and traps.
You’ll want to grasp a pair of dumbbells in each hand, and in the standing position hold the dumbbells at your sides with your palms facing you.
Slowly glide the dumbbells along the sides of your body by flexing at your elbow joints and abducting the upper arms at the shoulder joints.
Allow your elbows to flare laterally to your body, and imagine you’re trying to reach your armpits with the dumbbells as you pull the weight upwards.
Keep your shoulder pulled back, and utilize shoulder elevation at the peak contraction.
Slowly return the dumbbells to the starting position.
DO NOT allow your shoulders to roll forward, as this will put unnecessary stress in the shoulder joint, and lessen your range of motion.
DO NOT allow your elbows to rotate so they face backwards, as this will reduce your range of motion, and put less focus on your complete deltoids.
DO NOT bounce the weight into the top position by utilizing your lower body.
The benefits of this exercise over a standard upright row is that your shoulder joint is being placed into a more efficient position – an externally rotated position. This will create a safer and more comfortable movement, while still targeting your deltoids and traps.