How to do it
Keep your wrists neutral and stacked over your elbows at the top.
- 1
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs.
- 2
Lift the dumbbells to shoulder height with elbows out to the sides (upright row).
- 3
Rotate your forearms up to the ceiling, keeping your elbows fixed in place.
- 4
Press the dumbbells overhead fully extending your arms.
- 5
Reverse the motion to return to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on controlled movements and proper form to target the rotator cuff muscles effectively without risking injury.
Common mistakes
- ✕Elbows rising above shoulder height
- ✕Pressing before the forearm rotation finishes
- ✕Incomplete overhead extension of the arms