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Barbell Upright Row
Intermediate - Strength - Compound
Targeted Muscle Group
Shoulders
Triceps
Recommended Equipment
Barbell
How to do it
Targeting your traps and deltoids, the barbell upright row is an important shoulder strengthening exercise.
Steps :
1.) Start by standing up straight with your feet shoulder-width apart.
2.) Grab the barbell with an overhand grip (your palms facing towards you).
3.) Once you have a grip, raise the bar up towards your chin, elevating and contracting from your shoulders and traps, until it is about collar bone level.
4.) As soon as you reach the top position, hold for a count then slowly lower the bar back to the starting position.
Tips :
1.) If possible and available, try performing this exercise while using a rack, you will be able to rest the weight on the rack and pick it up from a more comfortable position without injuring yourself or pulling your muscles.
2.) Prevent dropping your shoulders
3.) Keeping your abs tight will help protect your back during the upright row.
4.) Using a shoulder-width grip and maintain good posture while performing this exercise is key.
5.) Holding onto the bar with a narrow grip will help target the trap muscles more but in turn will make you more prone to shoulder injury.
