The dumbbell upright row targets your upper back, deltoids and biceps using only a pair of dumbbells.
- Stand up straight with your feet shoulder width apart and abs tight to support your back. Grasp a dumbbell in each hand, with your palms facing in towards your body and your elbows facing out, away from your sides.
- Slowly raise the dumbbell to about chin level, but no so far that it feels uncomfortable. Hold the top position for a second then slowly lower the dumbbells to the lower position.
- Your traps will take most of the work for this exercise. Be careful not to overtrain them by also using them in other similar exercises.