Dumbbell Upright Row

Muscles Worked

How to Perform

1. 1

   Place one knee and one hand on a flat bench. Hold a dumbbell in the opposite hand with your arm fully extended.

2. 2

   Keep your back flat and parallel to the floor. Brace your core.

3. 3

   Row the dumbbell toward your hip by driving your elbow up and back. Squeeze your lat at the top — imagine putting the dumbbell in your back pocket.

4. 4

   Lower the dumbbell under control to full arm extension. Complete all reps on one side before switching.

Common Mistakes

• Using too much momentum and swinging the torso. If you cannot pull the weight without heaving, it is too heavy.

• Shrugging the shoulders up instead of retracting the scapulae back and down. Focus on squeezing your shoulder blades together.

• Not achieving a full range of motion — cutting the pull short at the top or not fully extending at the bottom.

Pro Tips

• Initiate every pull by retracting your shoulder blades first, before bending your arms. This ensures your back does the work instead of your biceps.

• At the top of the movement, squeeze your shoulder blades together like you are pinching a pencil between them. Hold for a full second before lowering.

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