Stand holding a barbell at arms’ length with your clean grip. Letting the hands and bar hang down, lift the elbows as high as possible, allowing yourself to shrug up and back naturally with the motion, then lower again under control.
 
Purpose
The upright row builds the delts, upper back and neck. Using a clean grip emphasizes the lateral delts more, and can help improve internal rotation mobility of the shoulders to improve the pull under of the clean.
 
Programming
Generally sets of 10-30 are appropriate.