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Upright Row-Smith Machine

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Purpose of Exercise:
TO DEVELOP THE TRAPS AND THE FRONT DELTS, AND CREATE SEPARATION BETWEEN DELTS AND PECS

Execution:
Stand grasping a barbell with an overhand grip, hands a few inches apart. Let the bar hang straight down in front of you.

Lift it straight up, keeping it close to your body, until the bar just about touches your chin. Keep your back straight and feel the traps contract as you do the movement. Your whole shoulder girdle should rise as you lift the weight.

Lower it once more slowly under control to the starting position.

Warning:
This is an exercise that you should do strictly, not cheating or swinging the weight up, keeping your body still, and making sure that you feel the traps working as well as the biceps and front delts.

Variation:
You can substitute a short bar and cable for the barbell and use Cable Upright Rows in the same manner. The constant resistance of the cable helps you to do the movement as strictly as possible.