The Barbell Upright Row is an excellent strength exercise for the upper traps and shoulders. This exercise requires a barbell loaded with the appropriate weight for your ability. Begin by standing with the barbell in front of you, with your feet shoulder-width apart. -- Grasp the barbell with an overhand grip slightly closer than shoulder-width. Bend at the knees, keeping your back straight, and pick the bar up. Lift the bar to chest height, pause, then slowly lower the bar back to the starting position. Keep the bar as close to the body as possible during the exercise.
Proper technique will make this exercise easy and safe for you to perform. Keep your body fixed during the entire exercise. Do not learn forward as you lower the bar. To add a little bit of difficulty to the exercise pause and squeeze your traps at the top of each rep, then slowly lower the bar down. This slow descent causes each muscle to work longer during every set.
