How to properly perform upright rows for the shoulders

The upright row is an exercise that targets the shoulder, or deltoids, muscle group and can be performed with two dumbbells, a barbell or a curl bar. The exercise technique, however, stays the same regardless of the type of bar used. The key to successful completion of the exercise is keeping the bar close to the body, and making sure you do not allow your body to swing as you raise the bar, using momentum to complete the lift. By keeping your body motionless, you force your shoulders to perform the majority of the work.

Instructions

• 1

  Grasp the barbell in both hands.

• 2

  Stand upright with your feet at shoulder-width, and knees slightly flexed. Both arms should be hanging at your sides, with your palms facing the body. The bar should be across your thighs. You hands should be two to three inches apart.

• 3

  Slowly pull the bar up your body, by bending at the elbows, to a height that the bar is at your clavicle, or collar bone. As you pull the bar up, you elbows should flex to the outside of your body. At the height of the lift, your elbows should be pointing upwards.

• 4

  Briefly pause before slowly lowering the bar back to the starting position, at your thighs.

• 5

  Repeat for eight to 10 repetitions for two to three sets to fully train your shoulder muscles.