Alternation Upright Row

Start: Stand with your feet hip-to-shoulder-width apart and your knees slightly bent. With an overhand grip, hold a pair of dumbbells in front of your thighs, at arm's length and shoulder-width apart.

Finish: Keep your forearms pointed down as you lift your upper arms until they're parallel to the floor. Pause, then slowly return to the starting position. Keep the weights the same distance apart throughout the exercise.

Pull one elbow up and lower it, keeping the other dumbbell down.

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