Dumbbell upright row

Muscle group

Shoulders

Equipment

Dumbbell

Primary muscles

Side delts, Upper back

Secondary muscles

Biceps, Forearms

1. Stand with your feet shoulder-width apart, holding dumbbells in front of your thighs with your palms facing your body.
2. Pull the dumbbells vertically toward your chest, leading with your elbows and keeping the weights close to your torso.
3. Lower the dumbbells back to the starting position with control, ensuring your arms are fully extended before the next rep.