Dumbbell Raise

Also called dumbbell upright row, wide upright row and db raise.

Works

Shoulders, plus biceps

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

Setup. Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.

1. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
2. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
3. Repeat for the recommended amount of repetitions.

Cues

• Dumbbells out to the sides.
• Elbows lead, higher than the hands.
• Stop at chest height.
• Pause 1 second at the top.

Common mistakes

• Pulling up to the chin.
• Swinging the torso.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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