1) Stand with your feet shoulder-width apart. Relax and do not lock your knees.
2) Hold the bar in front of you. Your thumbs should be facing each other, at most about four inches apart. If you can do so comfortably, place them side by side.
3) Raise the bar until it is even with your eyebrows. Use a steady and even movement. Do not do the exercise too quickly or use jerky motions as this can cause you muscle strain and other injuries.
4) Focus on your shoulder and neck muscles as the bar rises. Make sure that you are not using the rest of your body as a balance to help lift the weight. After the bar passes your chin, your neck muscles will be doing almost all of the work, so you may need to lift a little lighter than you do for traditional upright rows. If you need to strain or contort your body to raise the bar, then you need to lift a smaller amount of weight.
5) Lower the bar back to the original position. Use a slow, steady motion. You can repeat this exercise as many times as you wish. Generally, trainers recommend doing three sets of 10 to 20 repetitions each.