VARIATIONS
Dumbbell Deadlift to Upright Row
Elbows lead a vertical pull toward the chin
This compound movement strengthens the posterior chain and targets the upper back and shoulders through a continuous pulling motion.
HOW TO DO IT
- Stand with feet hip-width apart holding dumbbells in front of your thighs.
- Hinge at the hips to lower weights while keeping your back flat.
- Drive through your heels to return to a standing position.
- Pull the dumbbells vertically toward your chin, leading with your elbows.
- Lower the weights under control to reset for the next repetition.
COMMON MISTAKES
- Rounding the lower back during the deadlift portion.
- Using momentum to swing the weights up instead of muscle power.
- Flaring elbows out too wide at the top of the row.
TIPS
- Keep the dumbbells close to your body throughout the entire range of motion.
- Initiate the row by driving your elbows high rather than pulling with hands.
- Maintain a neutral spine during the hinge phase to protect the lower back.
SAFETY
- Avoid shrugging shoulders excessively at the top to prevent impingement risk.
- Do not round the spine when hinging forward under load.
DETAILS
- Muscles
- Lower BackBack
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Deadlift
- Combined with
- Upright row
- Load position
- At the sides
- Arms
- Both
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Stance
- Shoulder-width
SIMILAR EXERCISES
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