Elbows stay below shoulder height
Upper trap is the primary mover; medial delt and mid-trap miss out.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Dumbbell Upright Row
Coaching cues
- Hold dumbbells in front; pull up along the body — elbows lead and flare wide
- Reach chin height; pause; lower under control
- Neutral or pronated grip depending on shoulder comfort
- Keep the dumbbells close to the body throughout
Common faults 2
Dumbbells drift forward from the body
Forward arc increases shoulder impingement risk.
Overactive muscles
Anterior deltoidPec major
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗