If you're looking for an exercise to strengthen and define your upper back and shoulder muscles, the upright row is an effective solution. The main muscle worked by this exercise is your trapezius, but this weight exercise also works your shoulders. The upright cable row uses a pulling motion that is achieved with a cable machine, found at most gyms.
Proper Grip
Begin an upright row by standing squarely in front of a low pulley cable machine. Be sure to use a straight bar cable, which is a flat bar with both sides angled down. Grasp the bar with your palms facing down and your hands just less than shoulder-width apart. At the beginning of the move, the bar should gently rest on your thighs. Your back is straight and your arms have a slight bend at the elbows. Your feet can either be shoulder-width apart or with one leg just in front of your body.
Begin Lifting
Picture the work coming from the sides of your shoulders as you slowly lift the bar. Keep your hands in the same position as you gradually lift your elbows up from the bar. Move the bar up until it nearly touches the bottom of your chin. Exhale as you perform this part of the exercise.
Second Half
After the bar nearly touches your chin, pause for a moment and then slowly inhale, lowering the bar back down to the starting position. Do 10 to 12 reps with the proper weight. The amount of weight should be challenging enough that you're tired after one set, but not so challenging that you're unable to perform the final reps using good form.
Proper Form
Keep your body straight and solidly balanced as you perform the exercise. Do not rock or lean forward as you pull up on the bar. Keep your scapula, neck and shoulders relaxed. Visualize keeping your shoulders down and back as you perform this exercise; they should not be up by your ears. Your elbows should remain above your forearms as you pull up, and they should be responsible for this motion.
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