Dumbbell Upright Row (Back Pov)

Setup

1. 01Stand with feet hip width apart holding a dumbbell in each hand.
2. 02Let the dumbbells hang in front of the thighs with palms facing the body.
3. 03Brace the trunk and set the shoulders down and back.
4. 04Keep a soft bend in the knees.

Execution

1. 01Pull both dumbbells straight up along the body, leading with the elbows.
2. 02Stop when the elbows reach shoulder height or just below.
3. 03Keep the dumbbells close to the torso the whole way.
4. 04Lower under control back to the thighs.

Checkpoints

• -Elbows stay higher than the wrists throughout the pull.
• -Dumbbells travel within a few inches of the body.
• -Shoulders stay away from the ears until the top of the rep.
• -Torso stays still with no backward lean.

Common mistakes

• -Pulling the elbows above shoulder height, which can pinch the shoulders.
• -Swinging the torso to heave the weights up.
• -Letting the dumbbells drift forward away from the body.
• -Gripping so hard the forearms give out before the delts.