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There was once a time in a youtube world long long ago when the upright row was demonized and hated, but thankfully like most things, it made a comeback. In this tutorial we’ll be focusing on the dumbbell version of the upright row, which can help with the positioning of the shoulders, due to the weight being independent from each other. Because this is a compound movement, you’ll be hitting all three heads of the deltoids, with multiple secondary muscles like the traps, biceps, and core involved as well - making this one killer exercise.
How to Perform:
Grasp a pair of dumbbells in each hand and in the standing position, place them in front of you with palms facing your thighs.
Flexing in your elbows and slightly retracting your scapula, pull the dumbbells upwards until your hands are about chin level.
Focus on leading with your elbow to ensure the activation in your deltoids.
Once you reach the top position, squeeze your shoulder blades together for extra trapezius engagement and shoulder stabilization.
What not to do:
DO NOT keep your shoulders forward during the exercise, this is called protraction and will inhibit your range of motion and place unwanted stress in your shoulder joints. Pull your shoulders back by retracting and depressing your scapula.
DO NOT bounce and swing the weight up. By using hip and knee extension, you can easily bounce the weight up by creating momentum. Instead maintain a slow and steady tempo.
DO NOT lead with your hands. Leading with your hands will decrease the flexion in your elbows and increase shoulder flexion, and in turn changing the exercise into a front raise motion.
If you’re ever tired of performing shoulder presses and need an equally great exercise for deltoid development, try the dumbbell upright rows.
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