Upright Rows

Description

Stand holding a barbell with a narrow grip (hands 6-8 inches apart). Pull the bar straight up along your body until it reaches chin level, keeping your elbows high and pointing out to the sides. Lower under control. This exercise works both the medial deltoids and upper trapezius. Arnold used upright rows as a bridge exercise between shoulder pressing and lateral raise work. The key is to lead with the elbows—imagine pulling your elbows toward the ceiling rather than lifting the weight.