... squat or any of its variations, but they still benefit from being in the line of fire. All lower-body move-ments-whether you're walking, running, jumping, or rising out of a squat ... in shrugs and upright rows. The middle part brings them in toward each other, an important part of rowing exercises. The lower part pulls your shoulder blades down and toward each other, which ... elbow joints are in a fixed position in the former and straighten in the latter. To get that "benefit," you do exercises that involve less weight and, in the case of flies using...