Dumbbell Deadlift to Upright Row
Deadlifts are extremely helpful in strengthening the muscles of your lower back, since that muscle group is one of the primary movers for this exercise. You'll notice as you move to the standing position of this exercise that you must extend the muscles of your lower back to pull the weight up.
Right after the deadlift, you'll move directly into a front row, which works the majority of your upper back. This exercise combination is extremely effective for a top-to-bottom back workout.
How to Do the Exercise:
- Stand holding a pair of dumbbells in front of you with an overhand grip. Keep a slight bend in your knees.
- Hinge forward with your hips, keeping the bend in your knees.
- Lower the weights, keeping them close to your legs at all times. Move down as far as you can without rounding your back (about mid-shin or slightly lower).
- Brace your core and squeeze your glutes as you bring the dumbbells back up to starting position.
- Once you're back in starting position, pull the weights straight up the front of your body toward your upper chest.
- Your elbows should be pointing up when you reach the top of the movement, about six inches below your chin.
- Slowly lower the dumbbells to starting position again. This completes one rep. Repeat for 10-12 reps to complete one set, and aim for two to sets.