1. Stand with your feet shoulder-width apart, holding the barbell with an overhand grip.
2. Your hands should be slightly closer than shoulder-width, almost in line with your thighs. Keep your back straight and chest up.
3. Lift the barbell straight up towards your chin, leading with your elbows and keeping the bar close to your body.
4. As you lift, your elbows should go up and to the sides. Make sure to keep your elbows higher than your forearms.
5. Once the barbell reaches just below your chin or up to your collarbone, pause for a moment.
6. Slowly lower the barbell back to the starting position.
7. Repeat for the desired number of repetitions.
Tips: Avoid using too much weight, as it can lead to bad form and potential injury. Do not jerk. of the weight, or use momentum to lift it; control both the upward and downward movements. Keep your wrists straight throughout the exercise. Make sure to warm up properly before performing the upright row to prepare your shoulders and upper back for the movement.
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