Upright Row

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.

Tips

• 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.

Variations

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

Other Exercises for your Shoulder Workouts.

• Dumbbell Press
• Lateral Raise
• Upright Row
• Bent-over Lateral Raise