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Heavy Barbell Upright Rows
 
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  Heavy Barbell Upright Rows Instructions
 
Purpose: This exercise is used to work your shoulders, but will also work your traps at the top of the movement. Upright rows will build explosive power in your shoulders, and puts less stress on your rotator cuff than overhead pressing.
 
Execution: Begin this movement by grabbing a bar with a double overhand grip. Your hands should be just inside your shoulders, which will be about 8-12 inches apart. Your arms should be extended in front of you, with the bar resting on your thighs. Begin the lift by pulling your elbows up and to the side, your elbows will move the bar. Keep the bar tight to your body, because it will make you stronger and prevent injuries. Continue to pull the bar up to your chin or just below it, hold that position and squeeze the traps. Then slowly lower the bar back to the starting position. Repeat this for a number of repetitions.
 
Variations: This movement can also be done with dumbbells, or by using the straight bar attachment on the cable machine.
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