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Barbell Upright Row
Advanced
1
Take a double overhand roughly shoulder width grip.
2
Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
Barbell Behind The Back 30 Degree Shrug
Beginner
1
Hold barbell behind you with arms at a 30 degree angle with your torso.
2
Shrug shoulders up and slightly back toward ears, keeping elbows locked.
3
Pause briefly at the top, then lower under control to full stretch.
