Begin an upright row by choosing an appropriate weight for your fitness level to avoid injury. With a dumbbell in each hand, stand with your palms facing you and your arms extended so the weights touch the front of your thighs. Slowly lift the weights to chest level, keeping them close to your body and your elbows out to the sides. Pause at the top, then slowly lower the weights to the starting position. Each repetition takes only a few seconds.Continue Reading
Select a set of dumbbells that are heavy enough to challenge your muscles without causing injury. Hold one weight in each hand in an overhand grip with your palms facing the front of your thighs. Extend your arms toward the floor slightly less than shoulder width apart. Keep a slight bend in your elbows and your back straight.
With the weights as close to your body as possible, lift them to chest height in a slow, controlled movement with your elbows out to the sides. Keep your elbows higher than your forearms throughout the movement. Exhale as you lift. Do not swing or jerk the weights. Pause at the top.
Inhale as you slowly lower the dumbbells back to the starting position.