SHOULDERS (DELTOIDS), TRAPS
Stand with your feet separated by 2 to 4 inches, holding dumbbells in an overhand grip in front of your thighs. Keep your knees unlocked, and allow a natural arch in your lower back (A).
Row the dumbbells in a direct upward line toward your shoulders, leading with your elbows. HARD
Pause very briefly at the top, ending with your elbows slightly higher than your shoulders and dumbbells directly in front of your shoulders. Allow the shoulders to elevate upward just a tiny bit (B).
Slowly lower the weights to the start with dumbbells in front of your thighs (A). EASY
Why It’s Perfect for You
I like this dumbbell version of an upright row because it allows your arms and shoulders to move independently and more naturally compared to a barbell version. You can make small adjustments in your hand placement at the top to ensure sufficient pressure in your muscles. This movement creates an awesome fullness in your deltoid muscle, making your entire arm look more defined. While it’s primarily a shoulder exercise, it also makes your biceps look great.