Napra

Standing Dumbbell Upright Row

StrengthBeginner TrapsBicepsShoulders Dumbbell
Standing Dumbbell Upright Row, step 1
1. Stand tall with the dumbbells resting on your thighs, grip a little narrower than your shoulders; back straight, a soft bend in the elbows.
Standing Dumbbell Upright Row, step 2
2. Pull the dumbbells up close to your body to just under your chin: elbows lead and stay above your wrists but not above your shoulders. Pause, then lower slowly.

How to do it

  1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

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