The dumbbell upright row is a compound exercise that targets the lats and traps muscles, while increasing mobility throughout the shoulder complex. This is a good upper back strengthening protocol.
Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with your palms facing your body.
Keeping the weights as close to your body as possible, pull the dumbbells up toward your chest. Your elbows should remain flared out during the movement. When the dumbbells are at chest level (and not your chin), pause for 1-2 seconds, then lower the dumbbells back to the starting position.
Avoid using momentum to move through the exercise.
Make sure to raise the weight through a full range of motion.
Avoid allowing the weight to move away from the body. Instead, keep the weight close to the body throughout the exercise.