Bras : UPRIGHT ROWS
Starting Position :
Find a stance that's shoulder width or slightly closer. Stand upright, and
lower your center of gravity by bending your knees a little. Grab a
barbell and hold it with your palms facing your body.
The Exercise :
Row the bar up to the point where your elbows are parallel to your
shoulder joints. Your elbows will then be at a 90-degree angle. By keeping
your hands (and the bar) slightly out from your body, you can focus on
keeping the tension on your medial delts. After you've raised the bar as
far as possible, slowly lower the weight to the starting position.
Visualize performing the exercise with a slow, machine-like motion. Try to
focus on moving your elbows instead of the bar. Make sure you keep your
abdominals tight throughout the entire exercise. If you don't, your low
back will start feeling fatigued by the time you're halfway through your
Don't let the bar come in too close to your body, as this would cause your
shoulders to rotate inward excessively.