Side Dumbbell Upright Row

a.k.a. Dumbbell Upright Row

Differentiation: Mechanics

This variation of a Upright Row is unique. Here is how: you use two dumbbells. Using dumbbells ensures each shoulder lifts the same amount of weight. Using equal weight increases the overall symmetry and definition of your middle deltoids. This exercise may seem similar to Standing Dumbbell Upright Rows, but it differs slightly. When performing this exercise - Side Dumbbell Upright Rows - | you lift your elbows upward, | while keeping them directly against your sides. They do not extend in front of your body. This position works and defines the top portion of your middle deltoid.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet shoulder-width apart.

5) Straighten your back.

6) Allow the dumbbells to hang at your waist - palms facing your hips

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you bend your elbows to lift the dumbbells upward.

3) ...flaring your elbows out.

4) Once you have lifted the dumbbells as high as possible...

5) Hold this position for a count of one second.

6) Then, inhale as you gradually lower the dumbbells to your sides

7) ...until the dumbbells are again level with your thighs.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your head and back straight.

Your elbows should flare up and out as you pull.

Keep the dumbbells close to your body while lifting.

Be sure to pull with your lats, not your biceps muscles to perform this exercise.

Keep your elbow higher than your forearm during the lift.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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