Upright Row: Shoulder and Trap Training Simplified

Setup:
- Stand with your feet shoulder-width apart.
- Hold a barbell, dumbbells, or an EZ bar with an overhand grip. Your hands should be slightly closer than shoulder-width apart.
Starting Position:
- Let the bar rest in front of your thighs, with your arms fully extended but not locked out.
- Keep your chest up, shoulders back, and core engaged.
The Movement:
- Exhale and lift the weight upward, keeping it close to your body.
- Lead with your elbows, pulling them higher than your wrists.
- Stop once your hands reach chest height or your elbows are in line with your shoulders.
- Avoid shrugging your shoulders excessively.
Lowering Phase:
- Inhale and slowly lower the weight back to the starting position in a controlled manner.
- Do not drop or let the weight fall too quickly.
Repeat:
- Perform for the desired number of repetitions (typically 8–12 for hypertrophy or 12–15 for endurance).

Grip Width Matters: A closer grip targets the trapezius more, while a slightly wider grip emphasizes the deltoids and reduces shoulder strain.
Avoid Shoulder Impingement: Stop lifting if your elbows rise above shoulder height to prevent shoulder joint impingement.
Use Moderate Weight: Overloading the bar can lead to compromised form and increase injury risk.
Control the Motion: Focus on a slow, controlled lift and lower to maximize muscle activation.
Engage Your Core: Keep your core tight throughout the exercise to protect your lower back.
Chest Activation: To engage your chest, imagine squeezing your pecs slightly as you raise the weight, but note that this is a secondary muscle in the upright row.

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