Advanced Workout

Time to focus on the upper body once again.

If you are interested in building shoulder and neck muscle strength, the Upright Row is one of the best exercises to do. Once you perform this exercise in a few consecutive workout routines, you will notice significant improvements in the size of your trapezius muscle, which is the muscle that runs from your neck to your shoulders, and in your deltoid muscles, or your shoulder muscles.

For this exercise you will need a barbell.

To begin, stand with your feet shoulder width apart, with the barbell on the floor in front of you.

Grab the barbell with your hands 1 to 2 inches apart with your palms down.

Stand up and hold the dumbbell between your mid thigh and your waistline.

Slowly bring the dumbbell to about an inch below your chin.

Perform the Upright Row slowly so that you don't pull the weight up too fast and knock yourself in the chin. Once you reach that point 1 to 2 inches below your chin, check your technique by making sure your elbows are pointing out to the side and that your head is facing directly forward.

Slowly return the weight back to the starting position. Perform three sets of eight to twelve repetitions of the Upright Row.

This exercise is very simple to do, but will result in some tremendous upper body muscular gains.

Next Advanced Exercise: One Leg Calf Raise »