- Target muscle: lateral deltoid
- Synergists: Foremost Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Center and Lower Trapezius, Serratus Front, Infraspinatus, Teres Minor.
- Important stabilizers (not highlighted): upper trepius, levator scapulae
- Mechanics: Compounds
- Force: pull
Starting point
- Consider a dumbbell in each hand and stand upright.
- Move your wrists forward so that your palms face your thighs. The dumbbell should be held at shoulder width or wider.
- Stretch your shoulders back and take out your chest.
Execution
- Exhaling until you pull the dumbbells in front of your body until they reach your lower or middle chest. Do not pull any higher dumbbells.
- Hold for a count of two.
- Inhale until you move the dumbbell to the initial position.
- Repeat for more repetitions.
Upright Row Comments and suggestions
- Such honest rowing exercises can damage the shoulders of some people. For shoulder protection, keep your body straight, your shoulders behind, your chest out, and dumbbell at shoulder width or width. Also, do not pull any dumbbell higher than your lower or middle chest. To learn more about the risks of honest rowing practices, see the Honest Row concerns on the Barbell Wide-Grip Honest Row page.
- Pull with your elbows, not with your fishes.
- The upper trapezius and levator scapulae serve as important stabilizers for dumbbell wide-grip upright row. They do not act as synergies.
This Dumbbell wide grip upright row some peoples perform this exercise with a barbell this is also good with a barbell but if you do this exercise with dumbbell then that is more effective exercise with this exercise.
