Dumbbell upright row

Muscles

• Middle deltoid
• Supraspinatus

Technique

1. Stand with your feet shoulder-width apart, holding a Dumbbell in each hand.
2. Position the weights in front of your thighs, arms fully extended, palms facing your body.
3. Lift the weights by driving your elbows upward, keeping them higher than your wrists as you pull.
4. Bring the weights up to chest height, keeping them close to your body.
5. Pause briefly at the top, then lower the weights back down in a controlled manner to the starting position.

Form tips

1. Keep your back straight and core engaged throughout the movement to prevent strain.
2. Lead with your elbows, ensuring they stay higher than your wrists during the lift.
3. Avoid swinging or using momentum; focus on a controlled movement both up and down.
4. Do not lift the weights higher than your chest to avoid excessive strain on the shoulders.
5. Maintain a steady pace to engage your muscles fully.

Risks

1. Elbows out is a less stable position for the shoulder, so avoid using excessive weight to prevent strain.

Similar Exercises

• Plates overhead lateral raise
• Dumbbell overhead lateral raise
• Lateral delt raise
• One-arm lateral delt raise
• Barbell overhead press