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shoulder exercises > bar upright row
 
 


This exercise works not only the shoulders but the trapezius (in the back), making it a good linking exercise between shoulders and back.

1 Stand with your feet slightly wider than a shoulder-width apart and take an overhand grip on a barbell with your hands also a shoulder-width apart.

2 Pull up to the level of your chin, keeping the bar close to your body and keeping your elbows higher than the bar.

3 Hold for a few seconds before lowering back to the start position, ensuring that your elbows remain slightly bent and avoiding any bouncing or jerking movements.
 

 

Variations:

- Pulling the bar slightly higher will work the trapezious muscles more.

- Vary the hand-widths - when they are closer together more emphasis will be placed on the trapezius muscles and when they are wider, more on the shoulder muscles.

- Try using dumbbells once your shoulder strength has reached a reasonable level - pull two up to chin level at the same time.

Precautions:

- keep your knees slightly bent, taking the strain off the joints

- pull in your abdominals and brace your upper body before moving the bar up toward your chin

- keep you elbows higher than the bar at all times