Standing Dumbbell Upright Row

Remo Vertical de Pie con Mancuerna

beginnerdumbbellHorizontal Pullcompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

trapsbicepsshoulders

Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions.

Toma una mancuerna en cada mano con agarre prono, ligeramente más cerrado que los hombros. Las mancuernas sobre los muslos, brazos extendidos con ligera flexión, espalda recta. Esta será tu posición inicial.
Usando los deltoides laterales, eleva las mancuernas exhalando, manteniéndolas cerca del cuerpo. Los codos dirigen el movimiento y siempre más altos que los antebrazos. Sube hasta casi la barbilla. Torso estático, pausa un segundo.
Baja lentamente inhalando.
Repite las repeticiones recomendadas.