Monday Move

Build Shoulder and Deep Core Strength With One Dumbbell

Meet the rowtation!

I’m not a big fan of upright rows. They’re hard to get right, and they can put you at risk for shoulder impingement because the typical positioning at the top of the row (upper arms at shoulder level and inwardly rotated so the scapulae are winging) can be so awkward. But a slight adjustment can make them a great way to strengthen the shoulder girdle — and the deep core, too, while you’re at it. It’s technically probably called something like “staggered stance upright row with upper body rotation” but I can’t resist dubbing this…

The Rowtation

Start standing with feet wider than hip-width and slightly staggered: right foot should be in front of the left foot. Hold a light to medium dumbbell in your left hand. (I’m using a five-pounder here. Start small and increase weight if you feel ready.)

• Pull the belly in and up, and soften the knees slightly. Make a fist with the right hand and keep the right arm active.
• Begin to pull the dumbbell toward your left shoulder, keeping the shoulder blade back and…