Moves/DB upright row

DB upright row

ID: 915

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Exercise Types:
Upper Pull, Core Rotate
Contraindications:
Shoulder Issues/Mobility
Equipment:
Dumbbell
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Chin clears the bar at the top; avoid excessive neck extension or jutting.
  2. 2. Lower under full control to the dead hang — do not drop.
  3. 3. Chest to the bar on a full pull-up; sternum to the anchor on a ring row.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Eccentric-only pull-ups: jump to the top position and lower in a slow 5-count.

Progression:

Add an L-sit or tuck position to increase core demand during the hang and pull.

Common Problems:

Bicep dominance over lats — cue elbows to hips and experiment with a wider grip.