Dumbbell Upright Row

1. Stand with your feet shoulder width apart holding a dumbbell in each hand with an overhand grip, resting in front of your thighs.
2. Set your chest up, brace your core, and keep a soft bend in your knees.
3. Lead with your elbows and pull the dumbbells straight up close to your body.
4. Stop when your elbows reach shoulder height; your hands should sit just below your elbows at the top.
5. Pause briefly and feel the tension in your side delts and traps.
6. Lower the dumbbells back down your body under control for two to three seconds.
7. Keep the weights close throughout; drifting forward turns the row into a front raise.

Common Mistakes

• Pulling too high: Dragging the elbows well above shoulder level can pinch the shoulder joint. Stop with the upper arms parallel to the floor.
• Wrists above elbows: Letting the hands lead puts the wrists in a weak, cranked position. The elbows should always stay above the hands.
• Heaving with the hips: Bouncing the knees and swinging the torso turns it into a sloppy high pull. Choose a load you can lift with strict form.
• Dumbbells drifting away: The farther the weights travel from your body, the more the front delts and lower back take over. Skim them close to your torso.