Full body
Deadlift to Upright Row
A deadlift and an upright row in one rep. Your legs and hips lift first, then your shoulders and upper back pull, with no swing in between.
- Works
- Glutes, hamstrings, side shoulders, traps, upper back
- Equipment
- A pair of dumbbells
- Load
- Light to medium
How to do it
- 1Stand with your feet hip width apart, a dumbbell in each hand at your sides.
- 2Push your hips back and bend your knees to lower the dumbbells toward the floor, just outside your feet, back flat.
- 3Drive through your feet to stand tall, squeezing your glutes at the top.
- 4Pull the dumbbells up to chest height, elbows leading and higher than your hands. Lower them back down and go into the next deadlift.
Cues
- Pick your weight for the row. The deadlift should feel easy.
- Stand all the way up before you pull.
- Elbows lead and stay above your hands.
Common mistakes
- Pulling too high. Stop at chest height. Pulling to your chin can pinch the front of your shoulders.
- Rounding your back on the deadlift. Push your hips back and bend your knees as much as you need to keep your back flat.
- Turning it into a swing. Finish the deadlift, then row. If you need your hips to get the dumbbells up, go lighter.
Easier
Go lighter, or only lower the dumbbells to just below your knees.
Harder
Take 3 seconds to lower the row and 3 more to lower the deadlift.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Are upright rows bad for your shoulders?
They don't have to be. Keep the weight light to medium, lead with your elbows and stop at chest height. If you feel a pinch at the front of your shoulder, stop lower.
