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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest