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Upright Row (Dumbbell Standard)

Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis Starting Position: 1. Stand with your feet shoulder-width apart. 2. Hold two dumbbells with your hands about 15 cm apart, palms facing towards your body. The dumbbells should rest against the front of your thighs. The Movement: 1. Pull the dumbbells directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck. 2. Hold for a count of two; then slowly lower the dumbbells back to the starting position. Tips: • Keep the dumbbells very close to your body throughout the movement. • Make sure you do not sway backwards as you lift the bar. • At the top of the movement your elbows should be level with, or slightly higher than, your hands. • Lower the bar slowly, resisting the weight.
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