Upright Barbell Rows

This is an excellent exercise for both your trapezius and deltoid (shoulder) muscles. Place your hands about six inches apart on a barbell with an overhand grip (your palms should be facing your thighs). Keeping your body straight and stationary, slowly pull the weight up to your clavicles (collar bone). Keep the barbell in close, and then slowly, in four seconds, lower it back to the starting position. Remember that your development will be accelerated if you work your muscles in both the upward and downward portions of the exercise. Repeat the movement for three sets of twelve repetitions. Supersetted with bench-pressed.