Barbell Upright Row

Upright Rows work the entire deltoid and make a fantastic finishing movement. Remember to take a shoulder width grip and to raise the barbell up to the upper chest. Pause and squeeze the muscles before slowly lowering the weight back down. As with any standing exercise, activate the core and keep your chest and chin up. Aim for a higher rep range with this exercise. Don'ts - Do not swing the weight as this puts pressure onto the lower back and reduces the tension in your shoulders. Having too close of a grip is also not recommended, as this puts emphasis on the traps (trapezius) instead. Also ensure that you bring the weight up to about under the chin in a controlled manner for maximum effect. Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder