Pin Pulls from Below Knee for Muscle Growth?

Yes. There are 3 very effective trap exercises that I use with light weights.

The first one is a cross between an overhead shrug and a lateral raise.

The starting position is what would be the finish of a lateral raise BUT with the thumbs toward the ceiling.

From that position, perform a lateral raise with the widest “circle” possible until the DB are overhead.

IMPORTANT: while you are doing the “lateral raise/circle” you must also shrug the shoulders up.

Hold the peak contraction 1-2 seconds.

The second exercise is the high rep plates raise used by Paul Carter but using DBs.

The last one are full range lateral raise: do your lateral raise but going all the way up (imagine trying to touch your ears with your arms). I call these Xiaojun Raises because I first saw them done by Chinese olympic lifter Lu Xiaojun.

Notice how there is also some shrugging at the top.

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