Upright Rows with Dumbbells

• Stand with feet shoulder-width apart, knees slightly bent. Keep your back straight.

• Hold a dumbbell in each hand with an overhand grip, palms facing your thighs and slightly angled so the one side is lower than the other. Kind of in the shape of an inverted letter V. Let the dumbbells hang down in front of you.

• Initiate the row by lifting the dumbbells straight up towards your chin, keeping them close to your body and centered. The movement comes from your elbows and not from your hands.

• Lift the dumbbells as high as you can while keeping your elbows up and out to the sides. Do not exceed shoulder height and make sure your forearms are not the ones lifting the weights.

• Hold the contraction at the top for a second before slowly lowering back down.

• Breathe out as you lift the dumbbells, breathe in as you lower them with control.

• Keep your torso stationary - do not lean back as you lift the weights up.

• Upright rows work your shoulders, traps and biceps. Use proper form to avoid injury.