Upright Rows

Upright Rows

Stand with your feet slightly spread. Keep your back straight. Take an overhand grip on the barbell with your hands slightly more than shoulder-width apart and resting on your thighs:

- Inhale and pull the barbell upward close to your body until it reaches your chin, raising your elbows as high as possible

- Slowly return to the arms-extended position, avoiding any jerky movements

- Exhale as you complete the movement

This exercise directly works the deltoids, trapezius, and biceps, and places secondary emphasis on the forearm, sacrospinalis, and abdominal muscles.