Purpose of Exercise: To develop the trapezius and the front deltoids and create separation between deltoids and pectorals.
Stand grasping a barbell with an overhand grip, hands 8 to 10 inches apart. Let the bar hang straight down in front of you. Lift it straight up keeping it close to your body, until the bar just about touches your chin. Keep your back straight and feel the traps contract as you do the movement. Your whole shoulder girdle should rise as you lift the weight. From the top lower it once more under control to the starting position. This exercise should be done strictly and not cheating or swinging the weight. Up.
Variations: You can substitute a short bar and cable for the barbell and use cable Upright rows as a variation. Again, do these also in a strict form.