Movement overview

The Dumbbell Upright Row is a compound exercise targeting the shoulders and upper back. It primarily engages the deltoids, trapezius, and biceps, promoting strength and muscle growth in the upper body.

Step-by-step cues

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
2. Let the dumbbells hang at arm's length in front of you, palms facing your body.
3. Keep your back straight, chest up, and core engaged throughout the movement.
4. Lift the dumbbells vertically by bending your elbows, keeping them higher than your forearms.
5. Continue lifting until the dumbbells reach chest level or slightly below your chin.
6. Pause briefly at the top of the movement, ensuring your elbows are pointing outwards.
7. Lower the dumbbells back to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine and avoid leaning backward or forward during the lift.
• Focus on lifting with your shoulders and not pulling with your arms or wrists.
• Keep your movements smooth and controlled to maximize muscle engagement.
• Avoid using excessive weight to prevent strain on your shoulders and wrists.
• Ensure your elbows remain higher than your wrists throughout the exercise.
• Breath out as you lift the dumbbells and inhale as you lower them back down.