Wide-grip upright row

How to do this exercise

1. Step:1 Hold a barbell in front of you with an overhand grip (palms facing you).
2. Step:2 Place your hands wider than shoulder width (this is the key point for targeting the lateral deltoid and protecting the joint).
3. Step:3 Stand straight with your knees slightly bent and your torso stable.
4. Step:4 Pull the bar vertically upward, leading the movement with your elbows. Elbows should always remain higher than your wrists.
5. Step:5 Stop raising the bar when it reaches mid-chest level (do not raise to the chin to avoid subacromial impingement).
6. Step:6 Contract your shoulders at the top, then slowly lower the bar, controlling the load, until your arms are almost fully extended.
7. Step:7 Repeat for the desired number of repetitions.