Part of the
You Can Learn Weightlifting series.
By Ken Brown
Updated: January 12, 2006
The upright row with dumbbells
is a terrific shoulder exercise. Most weight trainers will include this
exercise in their shoulder workouts. You can also do the same exercise with a
barbell instead of the dumbbells. Using dumbbells, you strengthen all the tiny
fibers in the muscles. Sometimes with a barbell one side of the body does more
work than the other side. But the upright row will help you to build larger
Remember to breathe out when bringing the dumbbells up to your chin. Keep your
legs shoulder length apart. Tighten your abdominals (stomach muscles) when
doing this exercise. Concentrate on maintaining good posture. Holding the
weights at the top for one second helps the muscle become stronger.
This is a great exercise for the deltoids. If you are looking for that perfect
body then do 5 sets of 12. Or do the pyramid workout. Start at 20% of your max.
Do a set of 12. Then increase the weights. Do a set of 10. Then increase your
weights and do a set of 8. Remember the goal is to build larger shoulder
muscles. Then place the max weights, and do 2 sets of 4 to 6. When you can do
more than 6, it's time to increase your weights.
If you are looking for larger shoulder muscles, then you need to add this
exercise to your repertoire. Big shoulders don't just happen. You need to
concentrate on doing at least 3 different shoulder training workouts to
maximize size and bulk.
A fine point to remember is when you drop your weights to your waist, keep the
elbows bent slightly. You want some pressure to stay on the deltoid muscles
even at rest. You will get a bigger bang for your buck this way.
As always, if you haven't exercised in a long time or you
have long standing medical problems, be sure and see a doctor before starting
this or any exercise routine.