Upper Back Exercise Using Dumbbells: Dumbbell Upright Rows

There are many dumbbell exercises that target the upper back, and an excellent upper back exercise using dumbbells is the dumbbell upright rows. The dumbbell upright row works the upper back, traps, and your middle and rear deltoids. This exercise also works out your biceps, forearms, your abs and buttocks as well (although not as intense). The wider the position of the dumbbells is, the more emphasis is placed on your shoulders. This exercise is commonly done with a barbell, but it can be done with a dumbbell as well.

To execute the dumbbell upright rows, stand with your feet about should width apart. Grab a pair of dumbbells and stand with your back straight. With your hands facing you (an overhand grip) and with the dumbbells about palm width apart, lift the dumbbells straight up until your hands come close to your chin. Also, lift your elbows as high as you can during this exercise. Inhale as you pull up, and exhale and you lower the dumbbell. Be sure to keep the dumbbell under control during all phases of this exercise.