The dumbbell upright row is a compound exercise that primarily targets the shoulders, specifically the deltoids, as well as the trapezius and upper back muscles.

​

• To perform it, stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip, palms facing your body.

• Keep your arms extended down in front of you. As you exhale, lift the dumbbells straight up towards your chin, keeping them close to your body and elbows pointing out to the sides.

• Pause briefly at the top, then slowly lower the weights back down to the starting position.

 

Make sure to maintain proper form throughout, avoiding excessive momentum and keeping your core engaged.

​