Close-Grip Upright Barbell Row
Grasp a barbell with an overhand close-grip. Your hands must be very close to each other, only a few inches away. The bar 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 bar raising your elbows up and to the side. Keep the barbell close to your body as you raise it. Continue to lift the barbell until it nearly touches your chin. Pause for a second at the top of the movement.
Lower the barbell back down slowly to the starting position and repeat the exercise according to the training plan.