Upright row with dumbbells
The dumbbell upright row is a versatile exercise that targets the deltoids, trapezius, and rhomboids. By pulling the dumbbells upward while keeping them close to your body, you effectively strengthen your shoulders and upper back. This exercise enhances shoulder stability and improves posture, making it highly beneficial for athletes. It aids in boosting upper body strength crucial for sports requiring powerful and dynamic movements. Incorporating it into regular workouts can contribute to better performance and reduced risk of injuries.
| Primary muscle group: | Shoulders |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
21kg
Avg. weight
47lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand upright while holding a dumbbell in each hand, with your palms facing your thighs (pronated grip).
- 2Position the dumbbells at shoulder width or slightly wider.
- 3Pull your shoulders back and push your chest out.
- 4Exhale as you lift the dumbbells up the front of your body until they reach your lower or middle chest. Avoid lifting higher than this point.
- 5Hold the position for a count of two.
- 6Inhale as you slowly lower the dumbbells back to the starting position.
- 7Repeat for the desired number of repetitions.
Tips & Tricks
Maintain Proper Form: Keep your shoulders back and down throughout the movement. Avoid hunching your shoulders.
Grip Width Matters: A wider grip can target the lateral deltoids more effectively, while a narrower grip may place more emphasis on the traps.
Even Tempo: Lift the dumbbells in a controlled manner and lower them slowly to maximize muscle activation and reduce the risk of injury.
Elbow Positioning: Ensure your elbows stay higher than your wrists at the peak of the lift to properly engage the shoulder muscles.
Limit Range of Motion: Raise the dumbbells only until your upper arms are parallel to the ground. Going higher can place undue stress on the shoulder joints.
Breathing Technique: Inhale as you lift the weights and exhale as you lower them to ensure proper oxygen flow and muscle efficiency.
Engage the Core: Keep your core engaged throughout the exercise to maintain balance and support the upper body.
Use Appropriate Weights: Start with lighter weights to master the form and gradually increase as you build strength to avoid injury.
Avoid Rocking or Swaying: Maintain a steady and solid stance to prevent using momentum to lift the weights, which can reduce the effectiveness of the exercise and lead to injury.
Warm Up Beforehand: Ensure you properly warm up your shoulder muscles before starting to prevent strains and injuries.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
