dumbbell upright row (back pov)

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Let the dumbbells hang in front of your thighs, with your arms fully extended and your palms facing your body. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows. Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.