The dumbbell upright row is a compound exercise that targets the lats and traps muscles, while increasing mobility throughout the shoulder complex. This is a good upper back strengthening protocol. Instructions Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with your palms facing your body.

Step-by-Step Instructions Grab two dumbbells and start with them at arm’s length in front of the thighs, palms toward the body. Flex knees slightly and stand upright with good posture. Pull the dumbbells upward along the abdomen and chest toward the chin. At the top, the elbow should be higher than the wrist, and above the shoulders.

Dumbbell Upright Row Instructions Select the desired weight from the rack and assume a shoulder width stance with a slightly narrower grip. Take a deep breath then pull the dumbbells directly up the front of your body to chest height, keeping them as close as possible. Slowly lower the dumbbells back to the starting position under control.