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.
- Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rise upward. Lower and repeat.
Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I’ve seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.
This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.