Set-up: Stand up straight grasping two dumbbells with overhand grips. Bend the knees slightly, brace through your core and back and look straight ahead.
Lift: Lift the dumbbells straight up, keeping them as close to your body as possible. Lift the weights up to your chest, then lower the weights under control.
Emphasis: Do not swing your body or use a leg drive to accomplish the movement.
Caution: Upright rows generate a high-degree of internal rotation of the humerus (upper arm), exposing the shoulders to a higher than average risk
Instructions and effects for the Upright Rows - Dumbbells exercise 
