Upright Row (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
   • Let the dumbbells hang at arm's length in front of your thighs.
2. Step 2Position Your Body
   • Engage your core and keep your back straight throughout the movement.
   • Ensure your shoulders are relaxed and not hunched.
3. Step 3Lift the Dumbbells
   • Begin the movement by lifting the dumbbells straight up towards your chin.
   • Keep your elbows higher than your wrists and close to your body as you lift.
4. Step 4Reach the Top
   • Continue lifting the dumbbells until they reach just below your chin.
   • Pause briefly at the top of the movement, squeezing your shoulders.
5. Step 5Lower the Dumbbells
   • Slowly lower the dumbbells back to the starting position with control.
   • Ensure that your elbows remain slightly bent and do not drop below your shoulders.
6. Step 6Repeat
   • Repeat the lift and lower for the desired number of repetitions.
   • Focus on maintaining proper form throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the dumbbells to your sides.
   • Stand tall and take a moment to regain your balance before moving on.