Upright row with dumbbells

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 21

Average per rep (lbs)*: 47

Weight counts twice!

Description: Stand upright while holding a dumbbell in each hand, with your palms facing your thighs (pronated grip). Position the dumbbells at shoulder width or slightly wider. Pull your shoulders back and push your chest out. Exhale 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. Hold the position for a count of two. Inhale as you slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

Exercise ID: 00424

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

Download the app