Safety Notes

• Avoid heavy loads if shoulder or neck pain exists
• Warm up shoulders before heavy sets
• Stop if trapezius tendinitis symptoms appear
• Maintain neutral spine to protect back
• Use straps if grip fails before traps

Spotting

Spotting not typically needed; use rack safeties for heavy sets to catch drops.

Common Mistakes

• Using momentum to lift
• Rolling shoulders forward or back
• Letting head jut forward
• Gripping too tightly causing tension
• Incomplete range of motion

• Acute shoulder impingement
• Neck strain or pain
• Recent trapezius injury

• Adequate shoulder elevation range
• Neutral spine mobility

Build Up First

• Basic grip strength
• Proper standing posture