- Trapezius strength
- Deltoid strength
The barbell upright row is strengthens the deltoids and trapezius. The barbell upright row is similar to the “shrug” and “high-pull” exercises in that it requires scapular elevation and recruits the upper back and neck muscles. You can incorporate the barbell upright row into your back workout, shoulder workout or upper-body workout. This is a staple exercise for wrestlers, football players, and mixed martial artists.
- Standing, hold the barbell in front of your thighs, arms straight and palms facing back.
- Lift the barbell straight up by leading up with your elbows.
- Keep the barbell close to your body on the way up, and relax your wrists by letting them bend.
- Lower the barbell back to the front of your thighs.
- keeping the wrists stiff instead of relaxed
- Barbell too far away in front of the body