Muscle Group: Shoulders

Here we develop the trapezius, front deltoids and side delts. There is no other exercise that will create separation between your shoulders and chest like upright rows.

Stand holding a bar using an overhand grip. Your hands should be closer than shoulder width, about 8 to 10 inches is fine. Let the bar hang straight down in front of you at arm’s length.

Raise the bar straight up, keeping it close to your body, until the barbell comes really close to touching your chin. Your back should stay straight and you should feel the traps squeeze and contract as you perform the movement.

Your whole shoulder girdle should come up as you raise the barbell. Once you reach the top, pause for a peak contraction and lower it under control to the starting position. Do this exercise very strictly, trying not to swing the weight. If you use a cable variation instead of a barbell, you can really get a great peak in your traps because the resistance stays constant regardless of how high the weight is.