Barbell Upright Row To Shoulder Press

1. 1 - Stand upright with your feet shoulder-width apart, holding a barbell with an overhand grip slightly narrower than shoulder-width, arms fully extended in front of your thighs.
2. 2 - Engage your core and retract your shoulder blades slightly to stabilize your upper body.
3. 3 - Pull the barbell upward along your body, leading with your elbows until the bar reaches chin height and your elbows are above shoulder level — this is the upright row phase.
4. 4 - At the top of the upright row, transition smoothly by rotating your elbows forward and positioning the bar at shoulder height in a front rack-style position.
5. 5 - From the shoulder position, press the barbell overhead in a straight path until your arms are fully extended above your head — this is the shoulder press phase.
6. 6 - Lower the barbell back down to the shoulder position in a controlled manner, then reverse the motion back to the upright row position, and finally return to the starting position with arms extended at your thighs.
7. 7 - Repeat the full movement sequence for the desired number of repetitions, maintaining a controlled tempo throughout.