Exercise description of the dumbbell upright row.  Learn about the dumbbell upright row with video and pictures.  Also learn how the dumbbell upright row can improve your sports performance.

Primary muscles worked:  Deltoids, Traps

Synergist Muscles:  Forearms

Mechanics:   Isolation

Equipment:   Dumbbells

How to perform the exercise:  To perform dumbbell upright rows, the athlete should first grab a pair of dumbbells with an overhand grip so that the palms face the body. The arms should be at full length against the body. Next, the athlete will begin to lift the dumbbells up towards the chin keeping the hands close to the body. As the weight is coming up, the athlete should allow the elbows and upper arm to become parallel to the floor. The athlete should attempt to bring the hands up towards the armpits. Once the upper arms have become parallel to the floor, the athlete may lower the arms back to full extension.

Spotting the exercise:  The spotter for the dumbbell upright row should stand in front of the athlete. The spotter may assist the athlete with the lift by pushing up on the athlete's wrists if he / she become unable to perform the desired number of reps with their own power.

Sport specific application:  The dumbbell upright row can work great for athletes that need their shoulders and traps to work in conjunction to perform their sports skill. Although a great exercise because of its ability to save time with two muscle groups being worked simultaneously, athletes with shoulder problems should avoid this exercise due to the stress placed on the shoulder.