Barbell Wide-Grip Upright Row

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip that's wider than shoulder width.

2. Keep your back straight and core engaged, and look straight ahead.

3. Lift the barbell directly upward, leading with your elbows. Keep the bar close to your body as you lift it.

4. Continue lifting the bar until it reaches just below chin height or to the level of your collarbone. Keep your elbows higher than the bar.

5. Pause at the top of the movement.

6. Lower the barbell back down to the starting position in a controlled manner.

7. Repeat for the desired number of repetitions.

- Do not jerk the weight; lift in a controlled movement to prevent momentum from assisting.

- Avoid leaning too far forward or backward during the exercise to maintain proper form and reduce the risk of injury.

- Do not let your wrists bend; keep them straight throughout the lift.

- Do not raise the weight too high, especially if you feel discomfort in your shoulders.

- Consider the use of lighter weights to perfect the technique before progressing to heavier loads.

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