Be weary, though, of taking too much and causing GI distress. Your information has been successfully processed! The straightforward way to building huge muscles in six-week workout routine. This is a good upper back strengthening protocol. For beginners with a goal of building strength and endurance, perform 3 to 4 sets of 8 to 12 reps. Don't strain yourself. This article has been viewed 19,486 times. It is generally performed for moderate to high reps, such as 8-12 reps per set or more. This is a great exercise for beginners, but also a very effective routine for more advanced weight-lifters. It is always a good idea to warm up your muscles before lifting weights. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Make sure to raise the weight through a full range of motion. Use the proper weight dumbbells. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. However, the dumbbells not only allow for either a narrow or wide grip, they also allow unrestricted range of movement. Avoid injury and keep your form in check Dumbbell Upright Row Exercise Guide. Your elbows should remain flared out during the movement. It is generally performed for moderate to high reps, such as 8-12 reps per set or more. © 2020 Bodybuilding.com. Include your email address to get a message when this question is answered. Continue by pushing the weights up over your head until your arms are straightened. Thank you for signing up. The upright barbell row prevents the shoulder from moving freely. We use cookies to make wikiHow great. % of people told us that this article helped them. The upright dumbbell row is a classic move used target the trapezius and deltoid muscles in your upper back and shoulders. When the dumbbells are at chest level (and not your chin), pause for 1-2 seconds, then lower the dumbbells back to the starting position. Injuries to your back, shoulders, and elbows can occur if this exercise is performed incorrectly. Stand with feet shoulder width apart and a slight bend in the knees. This article was co-authored by Michele Dolan. This is a great exercise for beginners, but also a very effective routine for more advanced weight-lifters. The upright row works the muscles in the back of the shoulders and the trapezius. If you suffer from back or shoulder issues, consult a physician before doing this exercise. Remember to keep your weight over your heels as you squat. Sink into a squat by bending your knees and lowering your body until your thighs are parallel to the ground. You can also try clasping your hands behind your head and pushing your elbows back as far as you can. Sign In. Elbows will be a bit higher than your forearms and wrists, but only slightly. All rights reserved. The shoulder workout does not differ substantially in this variant. Stand with the lighter objects at your sides. The dumbbell upright row is a compound exercise that targets the lats and traps muscles, while increasing mobility throughout the shoulder complex. Instructions. There are 20 references cited in this article, which can be found at the bottom of the page. Get in shape with this four-week program that will have you beach-ready in no time. Hold a dumbbell in each hand and, with your palms facing your torso, lift the elbows up and out to the sides. This article was co-authored by Michele Dolan. Research source. should be done before you give it a shot. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. Remember to use your core muscles to reduce back strain. As you’re lowering your body, bend your elbows to pull the dumbbells up to your chest as before. Hold this position for a slow count of 2. X Think of it as using the force of the air leaving your lungs to help you move the weight. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. The standing dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Keep the dumbbells close to your body as you lift and elbows high. It is better to use dumbbells for upright rows. This ensures you will be using the correct muscles to reduce the chance of injury. Already have a Bodybuilding.com account with BodyFit? Hold your dumbbells with your arms extended downwards, and your palms facing your thighs. Where in the body does the upright row work? If you are straining just to pick up a dumbbell it is too heavy for you at this time, select a lighter weight to begin as using one too heavy can strain your back. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Builds stronger, bigger traps and lateral deltoids, More shoulder-friendly than barbell upright rows. Remember your back should remain straight throughout the entire exercise. If you're looking to drop a few pounds, try getting your partner involved. View our enormous library of workout photos and see exactly how each exercise She has been a personal trainer and fitness instructor since 2002. His legs are absolutely shredded at 65 years old. 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Lean back slightly, brace the torso and lift the handle on the cable pull up towards the chest. Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with your palms facing your body. All rights reserved. Keep proper form as you raise the dumbbell. It is important to see your physician before starting any new exercise routine. The weights should remain close to your body as you lift. The standing dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Do not use the momentum of your body to lift weights. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. What exercises work the trapezius muscle? workout correctly the first time, every time. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Repeat this motion with the light weights 10-15 times to prepare your muscles for the dumbbell upright row. Choose a dumbbell that will challenge you. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Avoid allowing the weight to move away from the body. Exhale and slowly pull the dumbbells up along your sides. Raise your energy levels by knowing what to eat.

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