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Upright Rows
  • Use a close or wide grip.
  • Bring the bar up to the chin.
  • The elbows should come up higher than the bar.
  • Exhale on the lift.

Dumbbell Shrugs
  • Hold the dumbbells with your palms facing inward and the weights hanging at arms' length at your sides.
  • Drop both shoulders down as far as possible then raise your shoulders while rotating them in a circular motion from front to rear. Keep your spine as straight as possible.
  • You can do this standing or seated on a flat bench with your feet on the floor.
  • The non-rotating version is shown here.
  • You can also do this with a barbell.