How to perform Dumbbell Upright Row with proper form

Starting Position

1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with an overhand grip (palms facing you).
3. Let the dumbbells hang at arm's length in front of your thighs.

Execution

1. Lift the Weights: Pull the dumbbells straight up towards your chin, keeping them close to your body.
2. Elbow Position: Lead with your elbows; they should rise higher than your wrists. Keep the elbows out to the sides.
3. Neutral Spine: Maintain a straight back and avoid leaning back as you lift.
4. Shoulder Engagement: Focus on using your shoulders and upper traps to lift the weights.

Top Position

1. At the top of the movement, your elbows should be at shoulder height or slightly above.
2. Hold for a moment, ensuring your shoulders are engaged without shrugging excessively.

Lowering the Weights

1. Lower the dumbbells back to the starting position in a controlled manner.
2. 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.