1. Take a firm grip of the barbell and allow it to rest on the front of your thighs with your palms facing towards you and your hands slightly wider than shoulder-width apart
2. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee
3. When ready, exhale and bring the barbell upwards along the front of your body
4. Aim to bring the barbell up to your shoulder level before briefly pausing, and then lowering back to down the starting position
The primary muscles used in Standing Barbell Upright Rows are the Shoulders and Traps. The secondary muscles used are the Biceps.