Shoulder Upright Row with Plate

• Stand with your feet about hip-width apart. Hold a 10-25 lb weight plate in one hand with an overhand grip. Your palm should be facing your body. Let your arm hang down in front of you with a slight bend at the elbow.

• Keep your core engaged and back straight throughout the movement. Don't arch or round your back.

• Initiate the movement by pulling the plate straight up toward your chin, leading with your elbow. Raise your elbow up as high as possible, close to shoulder height.

• Focus on using your shoulder muscles to lift the weight, not your biceps. Keep your elbow higher than your hand as you lift.

• Slowly lower the plate back down by reversing the movement. Don't let gravity drop the weight down.

• Keep your wrist straight and elbow pointed toward the ceiling as you lift and lower. Do not rotate or swing the plate.

• Exhale as you lift the plate, inhale as you lower it.

• Make sure to keep your torso stationary and core braced. Do not lean back or swing your body.