Upright row
May 5th, 2023 5:03 PM Mr. Q Categories: Dumbbell
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
DumbbellThe dumbbell upright row is an upper body strength exercise that targets the shoulders and upper back muscles.
Stretch to do prior to exercise:
- Shoulder stretch
- Triceps stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio exercise such as jogging or cycling
- Rotator cuff exercises
How to select the proper weight:
Start with a weight that is comfortable to lift and perform the exercise with proper form. You can gradually increase the weight as you get stronger.
Proper form:
- Stand with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip.
- Bring the dumbbells up to your collarbone, keeping your elbows high and out to the sides.
- Lower the dumbbells back down to your thighs in a controlled motion.
How to reduce the difficulty:
- Use lighter weights
- Perform the exercise with one arm at a time
How to increase the difficulty:
- Use heavier weights
- Increase the number of repetitions
- Perform the exercise with a pause at the top of the movement
Number of reps:
- Beginner: 8-10 reps
- Intermediate: 10-12 reps
- Advanced: 12-15 reps
Estimated time for exercise:
1-2 minutes
Body Group:
ShouldersMuscle Group(s):
Biceps, Forearms, Shoulders, Upper backMuscles used:
Primary:
DeltoidsSecondary:
Trapezius, Biceps BrachiiTertiary:
ForearmsDifficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.