Barbell Upright Row

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This is a basic exercise for your trapezius and will help to build a strong back.

Grasp a barbell with a grip slightly less than shoulder width. The bar should be resting on your thighs with your arms extended and a slight bend in your elbows. Keep your back straight.

Exhale and use the traps to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it as much as you can. Your elbows should drive the motion, and should always be higher than your wrists.

Inhale and lower the bar back down slowly to the starting position.

Repeat.

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Rest 30 seconds

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Rest 40 seconds

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Rest 60 seconds

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Rest 90 seconds

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Rest 120 seconds

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