Dumbbell Upright Row

Setup

1. 01Stand with feet hip-width apart holding two dumbbells.
2. 02Let the bells rest on the front of the thighs.
3. 03Turn the palms to face the body.
4. 04Brace the trunk and set the shoulders down.

Execution

1. 01Pull the dumbbells straight up along the torso.
2. 02Lead with the elbows, keeping them above the wrists.
3. 03Stop when the elbows reach shoulder height.
4. 04Lower under control back to the thighs.

Checkpoints

• -Elbows stay higher than the wrists throughout the pull.
• -Dumbbells travel close to the body, not swinging forward.
• -Torso stays upright with no backward lean.
• -Elbows stop at or just below shoulder height.

Common mistakes

• -Pulling the elbows far above shoulder height, pinching the shoulders.
• -Swinging the torso to heave the weight up.
• -Letting the wrists rise above the elbows.
• -Shrugging first instead of leading with the elbows.