Vertical Upright Row

Grasp the barbell with one hand over the top of the other, with the bar being vertical to the floor.

START	FINISH

Commence the exercise holding the bar 2 - 4 inches off the floor, with your arms almost straight, keeping the bar close to your body.

Smoothly raise the bar up, keeping your elbows out to your sides, stopping as they just over shoulder height.

Lower back down in a reverse mode, prior to repeating for desired amount of reps.

Weights should not be added to the bar, due to the risk of injury if they slip off on the lower end, or alternatively, if used on the top end, they will cause a high amount of instability and damage your wrists.

Using this method with an Olympic 20kg / 45 lb bar will be sufficient for most lifters, to either perform for high reps, or simply use as a warm-up to heavy lifts. The main focus here is to prevent leaning forward or back, and to establish good lifting technique.