Form cues
- Lead with your elbows
- Keep dumbbells close
- Shoulders down and back
- Lift to upper chest
Exercise
Dumbbell Upright Row
Shoulders, dumbbell
A standing shoulder and upper-trap exercise where you pull dumbbells up the front of your body with elbows leading.
Target: delts. Also works: traps, biceps.
Steps
- Stand tall with a dumbbell in each hand in front of your thighs, palms facing your body.
- Brace your midsection and keep your chest lifted.
- Pull the dumbbells straight up along the front of your body by driving your elbows up and out.
- Raise until the dumbbells reach about upper-chest height and your elbows stay higher than your hands.
- Pause briefly, then lower the dumbbells back to your thighs with control.
Common mistakes
- Pulling the dumbbells all the way to the chin
- Letting the wrists bend sharply at the top
- Swinging the torso to start the lift
- Hands rising higher than the elbows
Breathing
Exhale as you pull the dumbbells up, and inhale as you lower them back down.
In the app, search for Dumbbell Upright Row and add it to a workout.