Works: Upper back, shoulders, biceps.

Equipment: Barbell

The upright row is a simple but very effective exercise. It strengthens upper back, shoulders, and arms, which will make pulling, lifting and carrying things easier in your everyday life. Not to mention you’ll have some toned shoulders to show off in the summer!

With a straight back and knees slightly bent, hold the barbell straight down in front of you with your palms facing you and shoulder-width apart. Then slowly and with control, lift the barbell to your chest, your elbows pointing out to your sides. Pause for a second and then lower slowly and with control as well.