How-To Perform Upright Rows | Dumbbell Exercise Tutorial

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2 ай бұрын

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There was once a time in a youtube world long long ago when the upright row was demonized and hated, but thankfully like most things, it made a comeback. In this tutorial we’ll be focusing on the dumbbell version of the upright row, which can help with the positioning of the shoulders, due to the weight being independent from each other. Because this is a compound movement, you’ll be hitting all three heads of the deltoids, with multiple secondary muscles like the traps, biceps, and core involved as well - making this one killer exercise.
How to Perform:
Grasp a pair of dumbbells in each hand and in the standing position, place them in front of you with palms facing your thighs.
Flexing in your elbows and slightly retracting your scapula, pull the dumbbells upwards until your hands are about chin level.
Focus on leading with your elbow to ensure the activation in your deltoids.
Once you reach the top position, squeeze your shoulder blades together for extra trapezius engagement and shoulder stabilization.
What not to do:
DO NOT keep your shoulders forward during the exercise, this is called protraction and will inhibit your range of motion and place unwanted stress in your shoulder joints. Pull your shoulders back by retracting and depressing your scapula.
DO NOT bounce and swing the weight up. By using hip and knee extension, you can easily bounce the weight up by creating momentum. Instead maintain a slow and steady tempo.
DO NOT lead with your hands. Leading with your hands will decrease the flexion in your elbows and increase shoulder flexion, and in turn changing the exercise into a front raise motion.
If you’re ever tired of performing shoulder presses and need an equally great exercise for deltoid development, try the dumbbell upright rows.
#bodybuilding #workout #tutorial

Пікірлер: 22

@rjtheoret 2 ай бұрын

I had never even heard of upright rows until I started doing your plans a few years ago. Love them. I have tried them with a bar and I can see where there could be some injuries. DB's are definitely the way to go. Good stuff, as always!

@PowerTree-007 2 ай бұрын

People who experience shoulder impingement from upright rows should try one-arm alternating dumbbell upright rows. You can adjust your shoulder joint more easily doing one arm at a time.

@shane555 2 ай бұрын

Great! And even better to hear you say it brings in other muscles. Other KZbinrs try to make that a bad thing, but as you say, it's not!

@RedBeardedDragon 2 ай бұрын

Excellent...

@SunlightOfTheSpirit Ай бұрын

I have shoulder issues, this form is pain free for me, albeit I’m only in light weights atm

@bpa3520 2 ай бұрын

Looks great, but my favorite is wide grip barbells upright rows for high reps

@iCoffeeStains 2 ай бұрын

I'm just pondering. Will this be like lateral rises where you are going to find going heavy difficult or one you can load fairly heavy?

@MikefromTexas1 2 ай бұрын

Any vids talking about how they're not bad for you?

@spurdosskispardeski 2 ай бұрын

Athlean-X would like to know your location

@thebadgamer1967 2 ай бұрын

😅😅

@zeroman155 Ай бұрын

Buff Dudes Avenue. 😎💪

@WhiskATango Ай бұрын

He’s too busy telling us what’s “killing our gains” only to be recommending it a month later.

@daiakunin 2 ай бұрын

When doing upright rows I was holding the dumbbells in front of me like a barbell. Next time I'll try holding them at an angle per your advice. Thanks for the tips buff dudes! 💪👍

@mattmallecoccio8378 2 ай бұрын

Yats Ffub btw I say Yats Ffub so much for these videos that it's in my autocorrect already.

@45artpm27 2 ай бұрын

👊🏼🛡️⚔️

@steveco1800 2 ай бұрын

I thought you were supposed to keep your shoulders down and lift your hands to your elbows. It looks like you’re shrugging up and leading with your elbows, which might risk shoulder injuries because the top of the shoulder is more compressed?