How to perform Dumbbell Upright Row with proper form
Starting Position
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand with an overhand grip (palms facing you).
- Let the dumbbells hang at arm's length in front of your thighs.
Execution
- Lift the Weights: Pull the dumbbells straight up towards your chin, keeping them close to your body.
- Elbow Position: Lead with your elbows; they should rise higher than your wrists. Keep the elbows out to the sides.
- Neutral Spine: Maintain a straight back and avoid leaning back as you lift.
- Shoulder Engagement: Focus on using your shoulders and upper traps to lift the weights.
Top Position
- At the top of the movement, your elbows should be at shoulder height or slightly above.
- Hold for a moment, ensuring your shoulders are engaged without shrugging excessively.
Lowering the Weights
- Lower the dumbbells back to the starting position in a controlled manner.
- Avoid swinging; maintain tension in your muscles throughout the descent.
Tips
- Keep your core tight to stabilize your body.
- Use a weight that allows for controlled movement without excessive strain.
- Avoid jerking or using momentum to lift the weights.
Common Mistakes
- Raising the dumbbells too high or shrugging the shoulders.
- Allowing the wrists to bend excessively.
- Using too much weight, which can lead to improper form.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms