Dumbbell upright row

Muscles

• Middle deltoid
• Supraspinatus

Technique

1. Stand holding a Dumbbell in each hand in front of your thighs, arms extended, palms facing your body.
2. Drive your elbows up and out, keeping the weights close to your body, until they reach chest height.
3. Lower back down until your arms are fully extended.

Form tips

1. Lead with your elbows: keep them higher than your wrists.
2. Stop at chest height: going higher strains the shoulders.

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
• Arnold press

Equipment

• Dumbbell