Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the upright row.

MUSCLES TARGETED: deltoids, trapezius

STARTING POSITION

Grasp the bar with a closed pronated grip.
Grip should be narrower than shoulder width.
Stand erect with feet shoulder width apart and knees slightly flexed.
Rest the bar on the thighs with the elbows fully extended and pointing out to the sides.

UPWARD MOVEMENT

Pull the bar upward along the abdomen and chest toward the chin.
Keep the torso and knees in the same position.
At the top position, make sure the elbows are higher than the wrists and the shoulders.

DOWNWARD MOVEMENT

Allow the bar to slowly lower back to the starting position.
Keep the torso and knees in the same position.
Repeat or finish set.