Shoulders
Upright Row w/ Dumbbells
Build broader shoulders and stronger traps with this deliberate, controlled vertical pull.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and hold a pair of dumbbells in front of your thighs with an overhand grip.
Keep your back straight and a slight bend in your knees while maintaining the weights close to your body.
Exhale as you lift the dumbbells straight up toward your chin, leading with your elbows and keeping them higher than your forearms.
Continue the movement until the dumbbells reach upper-chest level, ensuring you do not shrug your shoulders excessively.
Pause for a brief second at the top of the movement to maximize muscle contraction.
Inhale as you slowly lower the dumbbells back to the starting position in a controlled manner.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the weights too high above the shoulders which can cause impingement
- Using momentum or swinging the torso to assist the lift
- Allowing the elbows to drop below the level of the wrists during the ascent
- Gripping the dumbbells too tightly and over-engaging the forearms
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.