Deadlift Upright Row | Illustrated Exercise Guide

Primary muscles: Hamstrings, glutes, upper back
Secondary muscles: Calves, lats, shoulders, middle and lower back
Equipment: Dumbbells

DEADLIFT UPRIGHT ROW INSTRUCTIONS

1. Stand up with your feet shoulder-width apart and hold a set of dumbbells in front of your thighs.
2. Push your hips back and lower the dumbbells until your torso is parallel to the floor.
3. Stand up and pull the dumbbells toward your chest, keeping your arms a little wider than shoulder-width apart.
4. Repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your back straight, open the chest and pull your shoulders back. Inhale as you lower the dumbbells, and keep your legs straight or only slightly bent. Push through the heels to get back up, squeeze the glutes and breathe out as you pull the dumbbells toward the chest.

EXERCISE BENEFITS

The deadlift upright row targets the back of the body and strengthens the hamstrings, glutes, calves, back and shoulders. This exercise improves your posture and helps prevent injuries in the hamstrings and lower back.

DEMONSTRATION

SETS AND REPS

Practice doing the romanian deadlift and the wide row first. Once you’re comfortable with your form, pair the 2 movements and do 2 to 3, 30-second to 1-minute sets of the deadlift upright row.