May 5th, 2023 4:33 PM Mr. Q Categories: Dumbbell
The dumbbell deadlift upright row (AKA: Deadlift upright row) is a compound exercise that targets multiple muscle groups, including the legs, back, shoulders, and arms. It involves a combination of a deadlift and an upright row movement.
Stretch to do prior to exercise:
- Hamstring stretch: stand with feet hip-width apart, hinge at the hips and reach for your toes. Hold for 15-30 seconds.
- Shoulder stretch: stand with feet hip-width apart, reach one arm across the chest and use the other arm to pull it towards the body. Hold for 15-30 seconds and switch arms.
Warmup to do prior to exercise:
- 5-10 minutes of cardio such as jogging or cycling to increase heart rate and warm up the muscles.
- 2-3 sets of bodyweight deadlifts and upright rows with proper form, to activate the targeted muscles.
How to select the proper weight: Choose a weight that challenges you but allows you to maintain proper form throughout the exercise. It’s recommended to start with lighter weights and gradually increase the weight as you become more comfortable with the exercise.
- Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
- Hinge at the hips, keeping the back straight and chest up, lowering the dumbbells towards the ground.
- Push through the heels to stand back up, while simultaneously pulling the dumbbells up towards your chest, keeping your elbows high and close to your body.
- Lower the dumbbells back down to the starting position and repeat for desired reps.
How to reduce the difficulty: To reduce the difficulty of this exercise, you can decrease the weight of the dumbbells or perform the exercise without weights.
How to increase the difficulty: To increase the difficulty of this exercise, you can increase the weight of the dumbbells, perform the exercise on one leg at a time, or add a jump at the end of the movement.
Number of reps:
- Beginner: 8-10 reps for 2-3 sets
- Intermediate: 10-12 reps for 3-4 sets
- Advanced: 12-15 reps for 4-5 sets
Estimated time for exercise: 15-20 minutes
Body Group:Full Body
Muscle Group(s):Biceps, Shoulders, Triceps, Upper back