Upright row horizontal with rope

Start the pull by driving the elbows in the direction required by the exercise and let the shoulder blades move naturally. Return slowly without suddenly releasing the tension. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in shoulders, biceps and neck and upper trapezius; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist.