Mar 3, 2021 · Incline Dumbbell Row on Super Bench Pro 3. Incline Bench Dumbbell Rows. This is the bench-supported version of bent-over dumbbell rows. When you lie on your front side on an incline bench, you support spinal stabilization because you don’t round your back. Thus, you isolate your back muscles more easily. How to do them: Continue driving your elbow backward to lift the dumbbell until your elbow passes your torso. Inhale and lower the dumbbell, straightening out your arm to return to the starting position. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).3. Kroc Rows (aka single arm rows) While Kroc rows generally refer to single arm dumbbell rows from a split stance position or with one knee on a bench and the other behind on the ground, this banded single arm row is essentially the same thing. The resistance band Kroc row works a lot of muscles, not just your back.Incline Bench Two Arm Dumbbell Row Instructions. Position an adjustable incline bench at 45 degrees and lie prone on the bench. Grab a dumbbell in each hand utilizing a pronated (thumbs facing) grip and then begin the movement by driving the elbows behind the body while retracting the shoulder blades. Pull the dumbbells towards your body until ...Instructions. Preparation. Lie chest down on elevated bench. Grasp dumbbells below. Execution. Pull dumbbells to sides until upper arm is just beyond horizontal or height of back. Return until arms are extended and shoulders are stretched downward. Repeat.In this video we're looking at proper technique on rows to maximize muscular development of the back while avoiding injury. We'll also consider why using che...A Dumbbell row is a variation of a barbell row. Lift dumbbells with a neutral grip while keeping your back straight to perform dumbbell rows (palms facing each other). The row is similar to a reverse bench press in that the upper body pulls the weight instead of pushing it. A male lifter’s average weight for a dumbbell row is 43 kg, so you ...Dumbbell Dead Row - This explosive variation of a dumbbell bent-over row helps you build power in the upper back. Dumbbell Pullover - This classic movement is great for the lats. Chest Supported Touch Row - This advanced dumbbell exercise which is an incline dumbbell row variation protects the back while fatiguing the lats.The two-arm dumbbell row belongs in the basic, multiple-joint exercise category because both the shoulder and the elbow joints are mobilized. Rowing with both hands, especially with heavy weights, can put the back at risk. You can reduce this risk by not bending to the often-recommended 90 degrees. Instead, lift your torso only until it is …Jan 11, 2023 · Place the dumbbell next to the bench and set yourself up. If rowing with the right arm, place the left knee and left hand on the bench. Keep the right foot flat on the ground. Make sure the back is flat (neutral) to slightly arched. Brace the core and pick the dumbbell up. Row the dumbbell up, keeping the elbow close to the body as the dumbbell ... A Dumbbell row is a variation of a barbell row. Lift dumbbells with a neutral grip while keeping your back straight to perform dumbbell rows (palms facing each other). The row is similar to a reverse bench press in that the upper body pulls the weight instead of pushing it. A male lifter’s average weight for a dumbbell row is 43 kg, so you ...The dumbbell row works muscles throughout your back, including the latissimus dorsi, trapezius, and rhomboids, as well as the posterior deltoids in the …5 lợi ích của bài tập Dumbbell Row. Dumbbell Row giúp xây dựng cơ lưng mạnh hơn. Dumbbell Row kích hoạt phần thân trên cơ thể. Dumbbell Row giúp cải thiện tư thế. Dumbbell Row tăng phạm vi chuyển động. Dumbbell Row giúp tay nắm vững chắc. Cách tập Dumbbell Row với form thích hợp. Biến ...Some SUV models are available for purchase with third row seating. The additional seating is purchased as an option, not a standard, in many SUVs, so a third row seat may increase ...Kneel on the bench with one leg, with the other leg to the side. Lean over the weights bench until your body is parallel to the bench. Support the body with the kneeling arm. Grab the dumbbell from the floor with the other arm and bring it to bench height. Pull the dumbbell towards your midriff until it touches you. In this video, Jason "Shark" (Mc)Guckian will show you how to do a one armed dumbbell row, also called a 'lawnmower' because the motion is similar to that of...The dumbbell row is a classic upper body exercise. The most common variation is the single arm dumbbell row (one arm dumbbell row). It involves bending …The One Arm DB Row is a movement that allows each of us to build both width and thickness all at once. Using the traditional palms-facing-inward grip crushes the outer-lat fibers, which assists in “spreading your wings.” However, because this is also a rowing movement, great poundage can be utilized (safely-since the torso is supported) for ...9 Oct 2023 ... Classic dumbbell rows will strengthen your major back muscles if you use proper form. One-arm rows keep your lower back and legs supported and ...The king of rows is the bent-over barbell row and it fully deserves its preeminent status thanks to the massive back-boosting benefits it provides. However, you could argue that the one-arm dumbbell row is even better for your back. That’s because using one arm at a time allows you to focus your efforts on the lats, rhomboids and other …Dumbbell Row. Dumbbell Row. The single-arm dumbbell row is the most popular dumbbell lat exercise of all, and is great for developing both the middle of your back, as well as the back of your shoulders. Like other rowing exercises, your lats, traps, and rear deltoids are the primary muscles working here, with your biceps and grip as …The dumbbell row is one of the single most effective back exercises you can do. It also goes by many names, including the bent-over dumbbell row, one-arm dumbbell row, dumbbell bench row, and dumbbell single-arm row.. And while some weightlifters make subtle distinctions between these variations, they all describe more or less the same, …Some SUV models are available for purchase with third row seating. The additional seating is purchased as an option, not a standard, in many SUVs, so a third row seat may increase ...The single-arm row is often thought of as the poor cousin of bilateral rows. Then the Meadows row came along. This row variation allows you to go hard and heavy without being inhibited by big and bulky dumbbells. The late John Meadows, a former IFBB bodybuilder and head coach of Mountain Dog, came up with this great variation, hence …There are lots of exercises named after animals – spider curls, donkey calf raises, downward dogs, inchworms, bear crawls, crab walks, and the cobra pose, to mention a few. Now you can add another animal-inspired exercise to the list – gorilla rows. The name isn’t just a whimsical choice; perform this exercise and you’ll channel the presence …Dumbbell rows are a compound exercise that mainly target your middle back, but also work the biceps, shoulders, and lats.That means you're probably going to pencil the exercise in to lots of upper ...Nov 17, 2022 · 1) To start, have your forearm at the top of an inclined bench with your knee at the other end and the foot out wide, creating a stable base. 2) Row the dumbbell up into the hip, retracting the shoulder at the start of the movement and protracting at the end. Try to keep the torso as still as possible when performing this exercise,” Sharma adds. One Arm Dumbbell Row Instructions. Assume a standing position while holding a dumbbell in one hand with a neutral grip. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbow behind the body while retracting the shoulder blade. Pull the dumbbell towards your body ...The One Arm DB Row is a movement that allows each of us to build both width and thickness all at once. Using the traditional palms-facing-inward grip crushes the outer-lat fibers, which assists in “spreading your wings.” However, because this is also a rowing movement, great poundage can be utilized (safely-since the torso is supported) for ...Hey, there!In this video, we'll be going over how to perform a standard Bent Over Barbell Row and Single-Arm Dumbbell Row as well as some common mistakes to ...Dumbbell Upright Row - Shoulders Exercise💪 Subscribe channel: https://www.youtube.com/c/mytrainingapp(Starting Position)To begin, grab a dumbbell in each ha...Pull back toward the armpit and squeeze shoulder blades together. Avoid lifting shoulders or allowing head to drop forward.Want more great exercises like thi...Aug 20, 2021 · The dumbbell row is a classic upper body exercise. The most common variation is the single arm dumbbell row (one arm dumbbell row). It involves bending forward at the hip with a weight in one hand, that weight hanging toward the floor. The weight is then pulled upward, closer to the chest, before lowering it back to the starting position. 1. Single-Arm Bent Over Row: With one dumbbell in hand, hinge into a bent-over row stance for a one-arm dumbbell row. Practice bracing and breathing into your core as you move through the row. The single arm dumbbell row builds your upper body strength and anti-rotational strength. This is a great beginner exercise before …Learn the correct form and technique of Dumbbell Rows, a back exercise that targets the lats, traps, and other muscles. Avoid common mistakes and improve your posture, …The One Arm DB Row is a movement that allows each of us to build both width and thickness all at once. Using the traditional palms-facing-inward grip crushes the outer-lat fibers, which assists in “spreading your wings.” However, because this is also a rowing movement, great poundage can be utilized (safely-since the torso is supported) for ...The dumbbell row is a back move, so make sure you’re actually engaging those muscles every rep. To do that, Bailey says to pull the weight in an arching motion rather than in a straight, linear ...Today, I’m going to teach a Standing Bent Over Dumbbell Row class. Watch to learn how to effectively incorporate this move into your practice and don’t forge...Aug 17, 2021 · 1. Place the dumbbell on the floor or bench for 1 second between every rep. For every rep that you do, set the dumbbell down, wait for a second, and then pick up the dumbbell and repeat the lifting motion. This will get rid of any momentum you may build up through the exercise and work your lower back muscles harder. 2 Jul 2018 ... One Arm Dumbbell Rows are great for building the biceps and adding thickness to your back. This is HANDS DOWN the best free-weight exercise ...1 Aug 2023 ... 8200 likes, 16 comments - pathradecha on August 1, 2023: "If you're not feeling your Lats on dumbbell rows it likely has to do with your arm ...In this video, Jason "Shark" (Mc)Guckian will show you how to do a one armed dumbbell row, also called a 'lawnmower' because the motion is similar to that of...Jan 10, 2023 · Place the dumbbell next to the bench and set yourself up. If rowing with the right arm, place the left knee and left hand on the bench. Keep the right foot flat on the ground. Make sure the back is flat (neutral) to slightly arched. Brace the core and pick the dumbbell up. Row the dumbbell up, keeping the elbow close to the body as the dumbbell ... Theo HLV thể hình, One Arm Dumbbell Row là bài tập dạng Compound, có tác dụng phát triển cơ lưng giữa và các nhóm cơ phụ gồm bắp tay trước, xô, vai. Luyện tập One Arm Dumbbell Row thường xuyên và đúng cách …Today, I’m going to teach a Standing Bent Over Dumbbell Row class. Watch to learn how to effectively incorporate this move into your practice and don’t forge...Learn the benefits, proper form, and variations of dumbbell rows, a compound back exercise that works multiple upper-body muscles. MasterClass offers exclusive instructional videos from Nike Master …To learn more about how to use Functional Bodybuilding in your training visit https://revival-strength.com - free sample program available.Grip the dumbbell with your right hand. Inhale and pull the dumbbell by driving the elbow toward the ceiling. With control, lower the dumbbell back to the starting position while exhaling. Complete desired reps on one side, then switch to the opposite arm and leg. Text and graphics from the StrengthLog app. The standing dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. It is generally performed for moderate to high reps, such as 8-12 reps per set or more. Benefits. Builds stronger, bigger traps and …How to do dumbbell renegade rows. Begin in a high plank position, holding the handles of the dumbbells, with your arms directly under your shoulders and your …Working out from home? Assuming you don't have a workout bench at home, you have two options for dumbbell rows. One option is workout A the other you'll do f...https://revival-strength.com/functional-bodybuilding/ To learn more about how to use this movement and other functional bodybuilding in your training visit h...Feb 4, 2023 · Grab a dumbbell in each hand and set up with a good posture – core and lats engaged and shoulders neutral. Row the dumbbells toward the top of the stomach and squeeze the back at the top of the rep. Finally, lower the dumbbells back to the starting position and repeat until all reps are completed. Coaching Points Oct 19, 2023 · Do you know how to do a dumbbell row with one arm? If not, you're in luck. In this video, I am going to show you exactly how to perform a single arm db row s... Welcome back to Mind Pump TV! In this video Sal Di Stefano is breaking down the RIGHT way to perform the dumbbell row. This is a slight variation from the Si...Kneel on the bench with one leg, with the other leg to the side. Lean over the weights bench until your body is parallel to the bench. Support the body with the kneeling arm. Grab the dumbbell from the floor with the other arm and bring it to bench height. Pull the dumbbell towards your midriff until it touches you.Decline Arcing Single-Arm Dumbbell Row: The decline arcing single-arm dumbbell rows are one-armed arc dumbbell rows for advanced athletes. This exercise follows the traditional dumbbell row, except you are using a declined bench. With a decline arcing dumbbell row, you can better target the lats and upper back for a more intense …The dumbbell row is a classic upper body exercise. The most common variation is the single arm dumbbell row (one arm dumbbell row). It involves bending …Sep 12, 2023 · The barbell row is one of the key compound exercises that most beginners add to their workout to increase upper body strength. It's an excellent mass builder and is suitable for all levels of ability so long as the correct form is used. The barbell row is fantastic for developing the Lats, Rhomboids, Middle/Lower Traps, and Posterior Deltoids [1]. The Kroc row is a single arm dumbbell row variation that targets the upper back, biceps and forearms in a hard and heavy fashion. Unlike most unilateral dumbbell rows, Kroc rows essentially use a lot of body English rather than strict form. By using momentum, you can perform more reps with a heavier weight.Apr 17, 2023 · The dumbbell row should be a back training staple. Include it in your back and upper body training days for 3 sets of 8 to 12 reps per arm. Once you're more accustomed to the movement, you can ... On the periodic table, the seven horizontal rows are called periods. On the left-hand side of the periodic table, the row numbers are given as one through seven. Moving across a pe...Tip #1: Lean on a bench. Tip #2: Use weightlifting straps. Tip #3: Cheat correctly. Tip #4: Start every set with your weaker side. The 5 Best Dumbbell Row Variations. Variation 1: Meadows Row. Variation 2: Chest-Supported Dumbbell Row. Variation 3: Kroc Row. Variation 4: Dumbbell Renegade Row. 25 Aug 2022 ... 62K likes, 313 comments - jaycutler on August 25, 2022: "The BEST back exercise! One Arm Dumbbell Rows. Let's get after it! #gymtime"3 Jan 2023 ... 209.6K Likes, 1.9K Comments. TikTok video from Peter Miljak (@petermiljak): “For Single Arm Dumbbell Rows you want to focus on your set-up ...When it comes to choosing a family-friendly vehicle, space and comfort are key considerations. The new 4 Row Carnival SUV is a perfect choice for those who prioritize ample room fo...25 Aug 2022 ... 62K likes, 313 comments - jaycutler on August 25, 2022: "The BEST back exercise! One Arm Dumbbell Rows. Let's get after it! #gymtime"Nov 8, 2021 · PERFORMING THE ONE ARM DUMBBELL ROW WITH CORRECT FORM. Grab the desired dumbbell and place it next to a standard weight bench. Place your knee and outstretched hand on the bench, and bend forward until your upper body is parallel to the floor. Do your best to maintain a natural flat posture throughout the entire time. When it comes to finding the perfect furniture for your home, it can be overwhelming to navigate through countless stores and websites. However, if you’re looking for a one-stop-sh...The automotive industry is constantly evolving to meet the demands and preferences of consumers. One of the latest trends that has gained significant traction is the rise of multi-...Here’s a really simple fix to help you get a much better contraction in your lats when doing single arm dumbbell rows. Instead of just pulling the weight str...The single-arm dumbbell row provides a variety of benefits and is one of my personal favorite back exercises. Dumbbells are a remarkable training implement, to help improve posture, balance, core stability and assist in supporting any muscular imbalances. This exercise can help build a bigger, stronger back, with more definition …May 8, 2022 · The one-arm dumbbell row is a good addition to any dumbbell workout. This movement targets the upper and lower back, shoulders, biceps, and hips while improving core stability. Five different joint actions take place in this compound exercise. Beginners can use light weights as they build strength. Dec 19, 2023 · Learn how to do the dumbbell row, one of the best unilateral back exercises for strength and size, with variations and alternatives. Find out who should do it, how to set up, brace, row, and contract your back muscles. Discover the benefits, muscles worked, common mistakes, and FAQs of this exercise. Feb 3, 2023 · Reach down and pick up the dumbbell with your right hand. Keep the grip neutral, so that your palm is facing your body, and keep your arm outstretched. Slowly, and with control, bring the dumbbell ... The one-arm dumbbell row is a good addition to any dumbbell workout. This movement targets the upper and lower back, shoulders, biceps, and hips while improving core stability. Five different joint actions take place in this compound exercise. Beginners can use light weights as they build strength.By Coach Horton February 6, 2023 Updated On December 9, 2023. Chest Supported Dumbbell Rows and T-Bar Rows are two very similar exercises. Both are great rowing movements for building upper back strength while supporting the torso to take strain off the low back. The only real difference between them is the equipment used.Load the dumbbell row with moderate weight. If you are a beginner, use 10 to 20-pound dumbbells (5 to 10kg). Intermediate and advanced users need to aim for …The horizontal rows on the periodic table of the elements are called periods. Every element in a period has the same number of atomic orbitals. For instance, hydrogen and helium ar...By Coach Horton February 6, 2023 Updated On December 9, 2023. Chest Supported Dumbbell Rows and T-Bar Rows are two very similar exercises. Both are great rowing movements for building upper back strength while supporting the torso to take strain off the low back. The only real difference between them is the equipment used.Jul 29, 2022 · Grasp the barbell and allow it to hang in front of you at the length of your arms. Your palms should be facing your body and your hands in line with the thighs. Breathe in and brace the abdominals. Keep your back straight, chest up, and eyes focused forward. Lift the barbell up (toward the chin) as you exhale. In this article we discuss the dumbbell upright row, a unilateral upright row variation that can increase upper back and shoulder hypertrophy, strength, and movement performance.http://www.instructionalfitness.com Personal trainer Joe Tong shows a couple of variations on dumbbell bench rows.The single-arm row is often thought of as the poor cousin of bilateral rows. Then the Meadows row came along. This row variation allows you to go hard and heavy without being inhibited by big and bulky dumbbells. The late John Meadows, a former IFBB bodybuilder and head coach of Mountain Dog, came up with this great variation, hence …The one-arm dumbbell row is a good addition to any dumbbell workout. This movement targets the upper and lower back, shoulders, biceps, and hips while improving core stability. Five different joint actions take place in this compound exercise. Beginners can use light weights as they build strength.1. Place the dumbbell on the floor or bench for 1 second between every rep. For every rep that you do, set the dumbbell down, wait for a second, and then pick up the dumbbell and repeat the lifting motion. This will get rid of any momentum you may build up through the exercise and work your lower back muscles harder.Jan 10, 2023 · Place the dumbbell next to the bench and set yourself up. If rowing with the right arm, place the left knee and left hand on the bench. Keep the right foot flat on the ground. Make sure the back is flat (neutral) to slightly arched. Brace the core and pick the dumbbell up. Row the dumbbell up, keeping the elbow close to the body as the dumbbell ...
Learn the correct form and technique of Dumbbell Rows, a back exercise that targets the lats, traps, and other muscles. Avoid common mistakes and improve your posture, …. What time super bowl start
Slowly lower the dumbbells back down to your thighs and repeat for the desired amount of reps. The benefits of dumbbell upright rows and the muscles worked. The main muscles involved in the dumbbell upright row are the trapezius (traps), deltoids (delts), and the biceps. The traps and delts work together to raise your arms, while the biceps ... 29 Oct 2019 ... One Arm Dumbbell Rows - One of my favourite upper body exercises that will feature frequently in my new Fierce & Festive Challenge!Bent-Over Dumbbell Row – Step-By-Step Technique. Step 1: Stand in front of your dumbbells, both of even weight. Step 2: Bend yourself forward, hinging at the hip and keeping your back flat. Grip the dumbbells and raise yourself up slightly, keeping your back flat. Step 3: Holding this position, squeeze your shoulder blades back and down, to ...Today we are doing some incline dumbbell rows. You can do this with dumbbells but I love to do them with kettle bells. Give this a try and let me know how ...Find out how to perform a single arm dumbell row correctly in this instructional film from Nuffield Health Personal Trainers. For more advice from Nuffield H...Today we are doing some incline dumbbell rows. You can do this with dumbbells but I love to do them with kettle bells. Give this a try and let me know how ...Jan 10, 2023 · Place the dumbbell next to the bench and set yourself up. If rowing with the right arm, place the left knee and left hand on the bench. Keep the right foot flat on the ground. Make sure the back is flat (neutral) to slightly arched. Brace the core and pick the dumbbell up. Row the dumbbell up, keeping the elbow close to the body as the dumbbell ... The single-arm dumbbell row is a strength training compound (multi-joint) exercise that can help boost hypertrophy and strength gains. The back exercise is a staple movement in most back training routines and targets the lats while also working the shoulders, biceps, and core. The single-arm dumbbell row works the lats through their …Grip the dumbbell with your right hand. Inhale and pull the dumbbell by driving the elbow toward the ceiling. With control, lower the dumbbell back to the starting position while exhaling. Complete desired reps on one side, then switch to the opposite arm and leg. Text and graphics from the StrengthLog app. One Arm Dumbbell Row Benefits. The most eye-catching perk of the one arm dumbbell row is obviously going to be the V taper width that comes from building …Aug 9, 2023 · Step 2 — Lock In the Start. Stand with the barbell held at your waist. Keep your arms straight and relaxed, and your shoulders tight and pinched back. Point your knuckles down towards the ground ... One Arm Dumbbell Row Benefits. The most eye-catching perk of the one arm dumbbell row is obviously going to be the V taper width that comes from building …Jan 21, 2022 · Repeat this motion with the light weights 10-15 times to prepare your muscles for the dumbbell upright row. 2. Perform the exercise standing up. [3] Stand with your feet about shoulder width apart, your back should be straight and your knees slightly bent. [4] Keep your chest high and eyes forward. .
Popular Topics
Trimming dog nails | The king of rows is the bent-over barbell row and it fully deserves its preeminent status thanks to the massive back-boosting benefits it provides. However, you could argue that the one-arm dumbbell row is even better for your back. That’s because using one arm at a time allows you to focus your efforts on the lats, rhomboids and other …Bent-over dumbbell row . Image 1 of 2 (Image credit: Ali Malik) (Image credit: Ali Malik) Sets: 4 Reps: 10-12 Rest: 60-90 seconds. Stand with your feet shoulder-width apart and a dumbbell in each hand, letting your arms hang towards the floor with your palms facing your body. With soft knees, hinge at the hips to bend forward, maintaining a …...
Lyrics margaritaville jimmy buffett | The tripod dumbbell row is a variation of the dumbbell bent over row and an exercise one would typically use when trying to target the muscles of the back. The tripod dumbbell row requires more core stability than other, more supported dumbbell row variations.T-bar rows can be replaced with one-arm dumbbell rows when you decide to finish with prone incline rows. When one-arm dumbbell rows show up earlier in the workout, stick to standard straight sets—three sets of 12–15 reps. Every other back workout, go down to two rowing movements instead of three. ...
How to play dice | Kneel on the bench with one leg, with the other leg to the side. Lean over the weights bench until your body is parallel to the bench. Support the body with the kneeling arm. Grab the dumbbell from the floor with the other arm and bring it to bench height. Pull the dumbbell towards your midriff until it touches you.Pull back toward the armpit and squeeze shoulder blades together. Avoid lifting shoulders or allowing head to drop forward.Want more great exercises like thi...A2. One-Arm Supported Dumbbell Row, 4 reps each arm using a heavier load that A1; A3. One-Arm Dumbbell Off-Bench Row, 7 reps using a slightly lighter load than used on A1; Perform 2-3 sets with 4-6 minutes between sets. Coaching Tips. One-Arm Free Standing Dumbbell Row: Use a weight you can do for 8-9 reps with good form. …...
Osasuna vs. real madrid | Bent-over two-arm dumbbell row. Keeping your torso horizontal (or close to horizontal) and your elbows tucked in will ensure that you activate the right muscles. The bent-over two-arm dumbbell row is great for developing upper-body strength once you master form and are able to go heavy. However, start light to allow your lower back time …When it comes to choosing the right SUV for your family, safety should be a top priority. With the demand for third-row seating on the rise, many automakers have started offering s......
Uzumaki anime | Oct 15, 2019 · In this video we're looking at proper technique on rows to maximize muscular development of the back while avoiding injury. We'll also consider why using che... Dec 15, 2023 · Dumbbell rows are very similar to barbell rows, but allow you to focus on working your back unilaterally, one side at a time. This is a good swap to make if your lower back is fatigued or ... Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor. Execution. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward....
How to download video from youtube | Dumbbell Upright Row is a supplemental strength exercise. I generally program upright rows as 2 to 4 sets of 8 to 12 reps per set. Muscles Worked. Dumbbell Upright Rows work the entire Trapezius as well as the Deltoideus and Brachialis. In plain English – the upper back, shoulders and biceps. ...The dumbbell row is a basic exercise that strengthens the back, shoulders, and biceps while actively engaging the core throughout the movement. Utilizing dumbbells creates balance and stability on both sides of the body. ...