Upright Row (Dumbbell)

Setup

- Prepare and inspect the required equipment (dumbbell) and clear enough space for the full movement and safe exit.

- For Upright Row (Dumbbell), keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Use a comfortable grip, stand tall and keep the load close to the thighs.

Execution

- Lead the elbows up and out, stop before shoulder pinch or shrugging, then lower slowly.

Range, tempo and breathing

- Perform 3 × 10–15 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not pull the hands above the elbows or force a narrow painful path. Widen the grip, lower the load or swap the exercise.

Regression and progression

- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.

- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.