How to do: Standing Dumbbell Upright Row

Step-by-step instructions

1. 1Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. 2Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3. 3Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. 4Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).