Plate Upright Row
Grab a plate with both hands (close-grip). The plate should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight.
Lift the plate raising your elbows up and to the side. Keep the plate close to your body as you raise it. Continue to lift the plate until it nearly touches your chin. Pause for a second at the top of the movement.
Lower the plate back down slowly to the starting position and repeat the exercise according to the training plan.