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Morning Lift: Back / Shoulders Volume 20


Upright Row (Barbell Standing)

Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis

Starting Position:

1. Stand with your feet shoulder-width apart.

2. 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:

1. Pull the bar directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck.

2. Hold for a count of two; then slowly lower the bar back to the starting position.

Tips:

• Keep the bar very close to your body throughout 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 more emphasis on the deltoids and less on the trapezius.

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