How to Perform Alternating Upright Rows

Alternating upright rows add another dimension to your side deltoid workout, since they demand your full attention at every moment. While conventional upright rows may allow you to lift heavier weight, the control you have with alternating rows will give you a greater peak contraction at the top of the movement. This is essential for muscle growth. Furthermore, these rows are rather simple to perform cheat repetitions with, so they can be used to blast the deltoids into failure at the end of your workout.

Difficulty: Moderate

Instructions

Things You'll Need:

• Dumbbells

1. Stand holding a dumbbell in each hand with an overhand grip. The inside of your palms should be facing your quadriceps muscle. Keep your hands shoulder width apart.

2. Raise one dumbbell in a straight line up to where the chest and trapezius muscles meet. Make sure your elbows are pointed directly to the side and leading in the movement upward.

3. Squeeze at the top for a count of 1. This will give you a better contraction of the side deltoids, trapezius and biceps muscles.

4. Slowly lower the dumbbell while raising the other. Keep your back straight throughout and try not to let the dumbbells rest on your quadriceps muscle. This will take the stress off the shoulder and allow it to relax.

5. Continue to alternate dumbbells until the set is complete. Three sets of 10 to 12 repetitions are recommended.

Tips & Warnings

• Alternating upright rows can also be performed with resistance bands or tubing. The same form applies for all variations.
• If you are experiencing shoulder pain at any point during the movement, stop immediately.
• Do not raise dumbbells over your chest line. Doing so may cause injury to your shoulder area.