- Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis with knees slightly bent.
- Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
- Slowly lower them to the starting position. This counts as one rep.
- Complete as many upright rows as you can in 40 seconds with proper form. Rest for 20 seconds.