Standing Dumbbell Upright Row

What it is

This compound pulling movement strengthens your upper back and shoulders. It primarily works your trapezius muscles, with significant engagement of your deltoids and biceps. You perform it by lifting dumbbells towards your chin.

Technique tips

• Keep your torso stationary throughout the movement.
• Drive the dumbbells up using your elbows, keeping them higher than your forearms.
• Maintain a close path for the dumbbells as you lift.
• Exhale as you lift the weight, and inhale as you lower it slowly.
• Pause briefly at the top before controlling the descent.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.