Standing Dumbbell Upright Row

Differentiation: Mechanics

This variation of an Upright Row is unique. Here is how: you simultaneously lift two dumbbells. Using dumbbells allows you to work each trapezius muscle | and shoulder | individually with an equal amount of weight. This exercise may seem similar to Side Dumbbell Upright Rows, but it differs slightly. When performing this exercise - Standing Dumbbell Upright Rows - | you lift the dumbbells upward while keeping them in front of your torso. This weight position works and defines the lower 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) ...and allow the dumbbells to rest against your thighs - with your palms facing your thighs.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lift the dumbbells upward.

3) ...until the dumbbells reach chin level.

4) Once the dumbbells reach chin level...

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

6) Then, inhale as you slowly lower the dumbbells

7) ...until the dumbbells again rest against 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.

Be sure to use your shoulder muscles, not your biceps and triceps, 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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