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Upright Row 1. Stand with feet shoulder-width apart holding dumbbells at waist level but about six inches out from the body. 2. Exhale as you keep the weights away from your body and pull up, making sure your elbows never rise above shoulder level. 3. Inhale as you lower dumbbells to the starting position. 4. Do 2 or 3 sets of up to 20 repetitions, or stop at muscle fatigue.