Tired of endless neck shrugs that get you no results? Try Kettlebell Upright Rows that will work your traps and side delts (lateral deltoids) nicely. This is a great exercise, but it must be conducted with care because when done incorrectly, it can cause shoulder injury.

Upright Rows can also be exercised with a set of dumbbells or a barbell. However, I prefer the kettlebell because I strongly believe in simplicity in weight training. As a matter of fact, I can do all of my resistance training with a single kettlebell which replaces most of the training equipment for me.

Preparation:

1) Stand in front of the kettlebell with your knees slightly bent and your back straight.
2) Your legs should be shoulder-width apart.
3) Grasp the kettlebell with a two-handed overhand grip. Kettlebell handle is narrow, make sure to grasp it as wide as you can.

Execution:

1) Pull the kettlebell handle to neck holding it near to your torso.
2) Flex your wrists as kettlebell rises.
3) Lower and repeat.

Pawel Recommends:

1) Keep your elbows outwards and above the level of the kettlebell handle at all times.
2) Do it nice and slowly. Rushing will bring you nothing but a serious injury and/or will lower the efficiency of your training.
3) If you feel discomfort in any part of your body, back off immediately!