Upright Rows

This is a strength training exercise which targets your trapezius and deltoid muscles. It also hits your biceps and rhomboids.

How to do them:

1. Grab a barbell or a pair of dumbbells and stand upright with your feet shoulder-width apart. Brace your core and maintain a neutral spine.
2. When using a barbell, hold on to the bar with an overhand grip and place it in front of your hips. On an exhale, pull the bar up to shoulder level. At this point, your upper arms and forearms should be parallel to your shoulders. Employ the same grip and lifting technique with the dumbbells.
3. Pause for a second or two before returning to the starting position.
4. Repeat to the desired number of repetitions.