What's your opinon on Monkey rows aka Armpit rows:
Monkey Rows are a shoulder exercise that primarily affect the side delts and a bit of the rear delts. You can use more resistance than lateral raises. It's a great exercise.
Hold a DB in each hand at your side in a neutral grip. Raise the DB's along your side as straight up as possible as your elbows bend outward and as forward as you can make them. Lean a bit forward from the waist. Raise the DB's toward the armpit as high as you can and then return to starting position.
Also to had it's seems really good for traps. Does it hit other bodyparts aswell?like biceps?
What would be a approriate rep range? does 10x3 work on this?