Upright Rows to Build Traps and Deltoids

Heavy Upright Rows is an excellent exercise to Build huge Trapezius muscles and create that delto-pectoral separation bodybuilders crave for. Check the Barbell and Cable Upright Rows.

Purpose -- To Build Muscle Mass in Trapezius Muscles.

Heavy Upright Rows along with Shrugs build massive traps.

Execution Technique.

You can use either a Smith Machine, Free weights or Cable to perform Upright Rows.

Grips - Upright Rows can be done with both narrow grips and wider ones. The narrow grip focuses on Trapezius and wider focuses on entire shoulder girdle. Also the wider grip allows some cheating movement thereby allowing you to lift more weight.

Steps.

1. Hold a bar with a narrow overhand grip and let it hang in front of you.

2. Lift the bar and get it as close as possible to the chin using your arms and elevating your shoulders to squeeze your trapezius muscles.

3. Now lower the bar under controlled motion until it comes back to starting position.

Points to remember

• Remember exhale while you exert.
• Keep a controlled motion and avoid jerky movements
• Keep your back straight.
   

Cable Upright Rows

Cable Upright Rows are an excellent variation wherein you use a cable instead of Barbell. The stricter form and constant resistance makes this exercise more effective.

More Killer Shoulder Exercises and Workouts

Seated Shoulder Press Clean and Press Military Press Exercise Machine Presses. Lateral Raises Front Dumbbell Raises Dumbbell Shoulder Press Arnold Press Upright Rows Bent over Lateral Raise Lying Side Lateral Raises Push Press Cable laterals Cable Lateral Raises Bent Over Cable Laterals One Arm Cross Cable Laterals Bent-over cable laterals Shrugs Dumbbell Shrugs Sample Shoulder Workouts and Rotator Cuff Exercises.

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