Upright Row

How to do Upright Row

1. 1 Stand tall with feet hip-width apart and grip the bar with hands slightly narrower than shoulder width.
2. 2 Let the bar hang at arm's length against your thighs with shoulders pulled back and chest up.
3. 3 Pull the bar straight up by leading with the elbows, keeping the bar close to your body the whole way.
4. 4 Stop the pull when your upper arms are roughly parallel to the floor — do not crank the elbows higher.
5. 5 Pause briefly at the top and feel the side delts and upper traps working under the load.
6. 6 Lower the bar back down under control over 2 to 3 seconds, then reset for the next rep.

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