How to Do a Barbell Upright Row

Building that thick-necked look is achieved by adding mass to your trapezius muscles. Better known as your traps, these muscles will get you the look you are after. Add mass to your traps by doing upright rows.

Things You'll Need

• Barbell
• Barbell rack
• Weight plates

Instructions

1. Find a barbell and barbell rack in the gym. Get a rack where you can place the bar on a lower setting near your thighs or knees. This will make the starting position for this exercise easier. Place weights on to the bar that you can handle for at least 8 repetitions. If you have never done this exercise before, start off with the bar or very light weights to get used to it.

2. Grasp the bar with an overhand grip, meaning your palms will be facing your body. Grasp the bar at either shoulder width or a bit closer. If your grip is not strong enough, you can use wrist straps to help hold the bar in place. The are straps or wraps that are wrapped around your wrists and then the bar to help keep your grip in place.

3. Lift the bar off of the rack and step back away from the rack. Allow enough room between your body and the rack to perform this exercise. You should be standing with the bar resting on your thighs and your arms hanging straight down. You should be standing shoulder width apart and as straight as possible. This position will be your starting position.

4. Slowly lift the bar upwards toward your chest and as high as possible just below your chin. Your elbows will shoot out to your sides as you complete this exercise. Do your best to keep the bar as close to your body as possible. Your hands may be an inch or two away from your body. The closer you run the bar to your body, the better work your traps will get. Once you reach just under your chin, you should feel a squeeze or contraction in your traps. Hold this position for a split second.

5. Slowly lower the bar back to your starting position and repeat for at least 8 repetitions. Do not let the bar rest too long in between repetitions. On your way up and your way down try to hold for a split second. Waiting too long in your starting position will allow ample time for the muscle to relax and will decrease effetiveness.