This move recruits the muscles the support your shoulder blades, said physical therapist and NSCA-certified strength and conditioning coach Leada Malek, DPT. The upright row "forces you to emphasise a good posture while doing it," she explained. The muscles you're targeting " not only help with posture, but provide the basis of a strong and stable shoulder prepared for more advanced movements, like overhead presses."
- Stand with your feet hip-distance apart. Hold a dumbbell in each hand with your palms facing your body, shoulders directly over your pelvis, and a slight bend in your knees. Brace your core and pull your abs in toward your spine.
- Keep the dumbbells close to your body as you raise them toward your shoulders, bending your elbows out to the sides. As you move, brace your core and keep your torso still. Stop when you get to chest height.
- Slowly lower the dumbbells back to the starting position.
- This counts as one rep.