1 - Stand with feet shoulder-width apart, holding the barbell with an overhand grip, hands slightly narrower than shoulder-width.
2 - Lift the barbell towards your chest, keeping it close to your body; elbows pointing outward. Reach the peak of the row at chest level.
3 - As the barbell reaches chest height, pull your hands under the bar, transitioning smoothly into the shoulder press. Initiate the press by extending your arms overhead.
4 - Fully extend your arms without locking your elbows, lifting the barbell overhead.
5 - Lower the barbell back down in a controlled manner, following the reverse motion of the shoulder press.
6 - Continue the sequence, smoothly combining the upright row and transitioning into the overhead press.
