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Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with your palms facing your body. Instructions. All rights reserved. workout correctly the first time, every time. Make sure to raise the weight through a full range of motion. Sink into a squat by bending your knees and lowering your body until your thighs are parallel to the ground. Your elbows should remain flared out during the movement. Lean back slightly, brace the torso and lift the handle on the cable pull up towards the chest. Clasp your hands together and reach forward stretching the back of your shoulders. Keeping the weights as close to your body as possible, pull the dumbbells up toward your chest. This is a great exercise for beginners, but also a very effective routine for more advanced weight-lifters. The standing dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Hold a dumbbell in each hand and, with your palms facing your torso, lift the elbows up and out to the sides. Exhale and slowly pull the dumbbells up along your sides. Dumbbell Upright Row Exercise Guide. His legs are absolutely shredded at 65 years old. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. Instead, keep the weight close to the body throughout the exercise. Learn proper form and lifting technique to achieve the benefits of this exercise safely, namely strengthening the back of the shoulder. Avoid injury and keep your form in check The upright dumbbell row is a classic move used target the trapezius and deltoid muscles in your upper back and shoulders. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Here's Why You Should Eat Black Fly Larvae, Ultramarathoner Zach Bitter's Tips for a New Routine, Angelica Teixeira's Diet and Training Tips, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Shawn Ray: A Pound-For-Pound All-Time Champion, Ronnie Coleman's 6 Tips for Getting Shredded, Frank Zane: The Thinking Man's Bodybuilder, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, Take Baking Soda to Prevent Muscle Soreness, The Simple Training Plan for Bigger Muscles. Raise your energy levels by knowing what to eat. % of people told us that this article helped them. By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6c\/Do-Dumbbell-Upright-Rows-Step-1-Version-2.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/6\/6c\/Do-Dumbbell-Upright-Rows-Step-1-Version-2.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"