Shoulders
Upright Row
A pull straight up the front of your body to chest height, elbows leading. It builds the sides of your shoulders and your traps.
- Works
- Side shoulders, traps, front shoulders, biceps
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall with your feet hip width apart, a dumbbell in each hand in front of your thighs, palms facing you.
- 2Lead with your elbows and pull the dumbbells straight up, close to your body.
- 3Stop at chest height, elbows higher than your hands and about level with your shoulders.
- 4Lower slowly back to your thighs.
Cues
- Elbows lead, hands follow.
- Stop at chest height.
- Stand tall: no leaning back to get it up.
Common mistakes
- Pulling too high. Bringing your hands up to your chin can pinch the shoulders. Stop at chest height.
- Swinging the weights up. If your hips or knees have to help, the dumbbells are too heavy.
- Hands getting ahead of your elbows. If your hands rise first, it turns into a curl. Think of your hands as hooks and lift your elbows.
Easier
Go lighter, or stop a little lower, around the bottom of your ribs.
Harder
Pause for 1 second at the top, or take 3 seconds to lower.
Try it: 3 sets of 10 to 12 reps, or 30 seconds on and 30 off.
Are upright rows bad for your shoulders?
Not for most people, if you keep them in a comfortable range. Pulling too high or with your hands close together is what bothers some shoulders. With dumbbells your hands can move freely, so stop at chest height, and if it still pinches, swap in lateral raises.
