Dumbbell Upright Row.

Make every rep count.

1. 01

   Grab two dumbbells and stand tall with feet about shoulder-width apart. Hold the weights in front of your thighs with a slightly narrower-than-shoulder grip, arms straight, shoulders down.

2. 02

   Take a deep breath, brace your core, and lead with your elbows as you pull the dumbbells straight up the front of your body. Keep the weights close to your torso.

3. 03

   Raise until the dumbbells reach upper-chest height (elbows higher than wrists), then pause briefly without shrugging excessively.

4. 04

   Lower slowly and under control back to your thighs, exhaling as you finish the rep.

5. 05

   Repeat for your target reps, keeping the movement smooth—no swinging or leaning back.