Upright Row W/ Dumbbells

Perform an upright row using dumbbells. Feet apart at shoulder width, maintain slow and controlled movements to build shoulder and trap strength.

Instructions

1. Stand with your feet apart at shoulder width, holding a dumbbell in each hand at arm’s length.
2. Keep your arms extended with a slight bend at the elbows, dumbbells at your thighs with a neutral grip (palms facing each other).
3. Slowly lift the dumbbells upward along your torso, raising your elbows high and wide.
4. Continue lifting until the dumbbells reach shoulder height or slightly above.
5. Pause briefly at the top, focusing on squeezing your shoulders and traps.
6. Lower the dumbbells slowly back to the starting position with control.

Tips

• Move at a slow, controlled pace to maximize muscle engagement.
• Keep the dumbbells close to your body throughout the lift.
• Lead with your elbows to ensure proper shoulder activation.
• Maintain an upright posture and avoid excessive forward lean.
• The dumbbell version allows for greater range of motion compared to barbells.