Upright Row and Press

Instructions

1. 
   Hold barbell in front of thighs, palms facing body. Perform an upright row by pulling the weight up toward chin, elbows high and out to sides.
2. 
   At the top of the row, rotate elbows back until the weight is just above shoulders, as if preparing to do a military press. Press, then lower the weight, rotate back to upright row and lower to start.