Standing Dumbbell Upright Row

Technique

How to perform Standing Dumbbell Upright Row

1. Stand with a dumbbell in each hand in front of your thighs, palms facing the thighs and hands slightly narrower than shoulder width.
2. Keep the torso upright and begin with the arms extended and elbows relaxed.
3. Lead with your elbows as you draw the dumbbells upward close to the front of your body, letting the elbows move outward and stay above the hands.
4. Raise the weights toward the chin only through the range you control, without throwing the head forward or driving with the legs.
5. Lower both dumbbells along the same path under control and repeat.

Programming relevance

Muscles involved

Primary targets: Medial Deltoid, Trapezius.