You'll need the Rogue Landmine Handle (the angled one), but it's absolutely worth the purchase if you're trying to smash the yoke.
This exercise is sort of a pairing of mini-rows and shrugs. They really smash the middle and upper traps while also bringing in the rhomboids. Shrug and row together, lifting the shoulders up and then pulling the elbows back as well. Hold the top of each rep for at least 3 seconds before lowering.
Do 4 sets of 10-12 reps and your traps and upper back will be smoked.
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When I first approached corrective and performance exercise specialist Paul Chek about writing for Testosterone, his first concern was whether I'd choose to soft-peddle his article. In other words, he was worried that I'd try to "dumb down" his material.
For shoulder size, it's more about the pump than lifting super-heavy weights.
Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.
Isolate and pump up your chest without irritating those cranky shoulders. Try this.