Dumbbell upright row

Proper Position

• Hold a dumbbell in each hand with a pronated grip (palms facing your body).
• Stand with your feet hip-width apart, back straight, and shoulders relaxed.
• Keep the dumbbells in front of your thighs, with your arms extended but not locked.

Movement

• Slowly lift the dumbbells by bending your elbows and pointing them outward, until they reach shoulder height. The dumbbells should stay close to your body throughout the movement.
• Focus on contracting your shoulders and trapezius muscles at the top of the motion.
• Slowly lower the dumbbells back to the starting position while maintaining control.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you lower the dumbbells.
• Exhale as you lift them.

Tips

• Keep your back straight and core engaged to stabilize your body.
• Avoid raising your elbows above shoulder height to prevent unnecessary strain.
• Perform controlled movements to avoid jerky motions.