Description

Neck pulls are an exercise in which the trapezius muscle is trained in isolation.

Exercise

Neck pull with water bottle

(copy)Standing

Type: Unilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Stand with your feet shoulder-width apart and grip the dumbbells with a neutral grip (palms facing inwards).
2

Bend forward slightly and keep your back straight. Your arms and shoulders are pulled down slightly by the weight and your upper back should be slightly stretched.
3

Keep your arms straight and pull the dumbbells up until your upper back is fully contracted. Pull your shoulder blades together at the back. Exhale as you do this.
4

Lower the dumbbells until you are in the starting position and your shoulders are pulled back down slightly. Breathe in as you do this.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Make sure that your back remains straight throughout the exercise. The movement only takes place with your shoulders. Use the full range of motion by going down until your upper back is slightly stretched and going up until the trapezius muscle is fully contracted. Pull your shoulder blades back in the upper position. The most common mistake in neck pulls is that the shoulder blades are pulled upwards instead of backwards. It is better to use a little less weight and perform the exercise cleanly.
If you lack the necessary grip strength, feel free to use pulling aids!

Muscle groups

Primary

Back (upper - trapezius)

Secondary

—

Tertiary

—

Equipment

Body weight

Description

Neck pull with water bottle

Tutorial

Muscle groups

Equipment

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