Upright Row - Single Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Shoulders Traps Forearms Strength Dumbbell Pull Compound Gym
Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.
Benefits: The row is a highly effective compound upper-body exercise.
Stand with your feet about shoulder-width apart and your knees slightly bent. Grasp dumbbells in each hand with an overhand grip (palms facing downward), and let the dumbbells hang in front of your body. This is your starting position. Raise the right dumbbell straight up to the level of your shoulder. Your elbow should flare out to the side. Exhale during this movement. Lower the dumbbell to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. Raise the left dumbbell straight up to the level of your shoulder. Your elbow should flare out to the side. Exhale during this movement. Lower the dumbbell to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Stand holding dumbbells in front of your body.
Stand with your feet about shoulder-width apart and your knees slightly bent. Grasp dumbbells with an overhand grip (palms facing downward), and let them hang in front of your body. This is your starting position.
Step 2
Raise the right dumbbell straight up to the level of your shoulder, elbow flaring out to the side.
Raise the right dumbbell straight up to the level of your shoulder. Your elbow should flare out to the side. Exhale during this movement. Keep your knees bent slightly.
Step 3
Lower the dumbbell back to the starting position.
Lower the dumbbell to the starting position. Inhale during this movement. Hold dumbbells with an overhand grip (palms facing downward), and let them hang in front of your body. Repeat as required.
Step 4
Raise the left dumbbell straight up to the level of your shoulder, elbow flaring out to the side.
Raise the left dumbbell straight up to the level of your shoulder. Your elbow should flare out to the side. Exhale during this movement. Keep your knees bent slightly.
Step 5
Lower the dumbbell back to the starting position.
Lower the dumbbell to the starting position. Inhale during this movement. Hold dumbbells with an overhand grip (palms facing downward), and let them hang in front of your body. Repeat as required.