Deadlift Upright Rows

1. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs. Keep a neutral spine with your shoulders back.
2. Hold the dumbbells with an overhand grip (palms facing your body) or a mixed grip (one palm facing you, one palm facing away).
3. Initiate the movement by hinging at your hips, pushing them back while keeping a slight bend in your knees. Lower the dumbbells towards the ground.
4. Keep your back straight throughout the movement, and avoid rounding your spine.
5. Lower the dumbbells until you feel a stretch in your hamstrings or until the dumbbells are just below knee level.
6. Engage your glutes and hamstrings as you drive through your heels. Once the dumbbells pass your knees, use your legs and back to lift the dumbbells up to your shoulders in an upright row movement, keeping your elbows close to your body.
7. Lower the dumbbells back down to the starting position and repeat the movement.

1. Maintain a neutral spine throughout the movement. Avoid rounding or arching your back.
2. Focus on hinging at the hips rather than simply bending your knees. This engages the posterior chain effectively.
3. Engage your core muscles to stabilize your spine and protect your lower back.
4. Keep the dumbbells close to your body during both the descent and ascent phases of the movement.
5. Perform the exercise with controlled movements, avoiding jerky or fast motions.

Easier

• If you're new to the exercise, start with lighter weights to master the form before gradually increasing the load.

Harder

• Perform the deadlift with your front foot elevated on a step or platform to increase the range of motion.