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Upright Row

Target Muscles

Anterior and Medial deltoids.
Also used Biceps, Branchioradialis.

Starting Position

  • Stand with your feet shoulder-width apart.
  • Hold the barbell with your hands about 15 cm apart, palms facing towards your body. The bar should rest against the front of your thighs.

The Movement

  • Pull the bar directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck.
  • Hold for a count of two; then slowly lower the bar back to the starting position.


  • Keep the bar very close to your bodythroughout the movement.
  • Make sure you do not sway backwards as! you lift the bar.
  • At the top of the movement your elbows! should be level with, or slightly higher than, your hands.
  • Lower the bar slowly, resisting the weight.


Wide grip
Using a shoulder-width grip places morel emphasis on the deltoids and less on the trapezius.

Other Exercises for your Shoulder Workouts.

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