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Dumbbell Upright Row

Lateral shoulder, trap

Coach's Tips

It's a workout that targets the shoulder on the side. Raise your elbows first and let your hands follow you!

How to

Starting Position

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip (palms facing your body). Your arms should be extended downward and your back should be straight. 2. Keep your chest up and your core engaged.

Proper Form

1. With control, exhale and pull the dumbbells straight up toward your chest. 2. Keep your elbows close to your body and your wrists straight. 3. When the dumbbells reach your chest, pause and squeeze your shoulder blades together. 4. Inhale and slowly lower the dumbbells back to the starting position with control.

Breathing Technique

1. Exhale as you pull the dumbbells up and inhale as you lower them back to the starting position. 2. Don't hold your breath as you exercise.


1. Make sure to keep your back straight and your core engaged throughout the exercise. 2. Don't jerk the weight up or use momentum. 3. Don't let your wrists bend backward. 4. Don't let your elbows flare out to the sides.

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