Standing barbell upright row

Preparation:

1. Stand with feet shoulder width apart, grasp bar at shoulder width or slightly wider (NOTE: Taking a narrow grip will increase internal rotation/protraction at the shoulder girdle, thereby increasing stress to the back cuff).
2. Maintain neutral spine.

How to Do:

1. Draw bar up to mid chest level, flexing the shoulders and elbows.
2. Return to start position at desired REP TEMPO.