Strengthening your shoulders and arms is extremely important for daily activities, not just for looking good in those tank tops and short sleeve shirts that are emerging out of everyone's wardrobes! A great way to tone up your upper body is by performing an upright row. Upright rows can be performed with barbells, dumbbells, and with cables, so whether in a gym, at home, or on the row, it can be included into your workout.
1-Stand a few inches behind a barbell. Be sure that the barbell has enough weight that you can perform 8 reps in proper form, but cannot exceed 12 reps. We're lifting heavy to get the best possible toning and burn effect in your muscles.
2-Bend in your knees and come down and grasp the dumbbell with an overhand grip. Make sure that your hands only a few inches apart. Press through your heels and return to a standing position, the barbell resting in front of your pelvis.
3-Activate your shoulders and upper back and begin to lift the barbell straight upwards, your hands raising towards your chin. Pause for a count of 2.
4-Slowly and with control, lower the barbell back down to in front of your waist.
Do up to 12 reps at this weight. Rest for 1 to 2 minutes. Do 2 more sets.
Want a total body workout? Add in a sumo squat with each repetition. When you lower the barbell down from your chin, bend at your knees and lower the barbell all the way down to the ground. Press through your heels and stand back up, bringing the barbell back to your chin.