A lift for shoulders

The upright row is a traditional strength exercise that can add definition and shape to your back and shoulders. Try to avoid the common mistake of lifting the weight too high because that puts undue stress on your shoulders and does not make the exercise more effective.

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1 Stand with your feet about shoulder-width apart and your knees slightly bent. Hold a barbell with your hands at shoulder width. Your palms should face the front of your thighs. Pull in your abdominal muscles to support your back.

2 Maintaining a straight back, slowly bend your arms to lift the bar. Your hands should come only to your upper chest and your elbows should be at shoulder level. Pause for a moment, then slowly lower the weight as you straighten your arms down to the starting position. Try not to rock your body from front and back as you move the weight up and down. Work at a slow, controlled pace; avoid using momentum to help you lift the weight. Repeat until you have completed two or three sets of 10 to 12 repetitions

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-- Karen Voight