Dumbbell Upright Row
Muscles worked
Instructions
- 1Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- 2Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- 3Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Dumbbell Upright Row
The dumbbell upright row, sometimes called an upright pull, is a compound movement that primarily targets the traps while engaging the shoulders and biceps. Standing with dumbbells in front of the thighs, you lift them vertically along the body with the elbows high, until they approach chin level. Dumbbells offer the advantage of a free path for each arm, which reduces shoulder strain compared to a fixed bar. It's a great complement to classic shoulder movements for building the upper back and trap line, as long as you stay mindful of elbow position and avoid lifting too high if the shoulder feels tight.
check_circleBenefits
- check_circleStrongly builds the traps
- check_circleEngages the shoulders and biceps as secondary muscles
- check_circleOffers a freer, more comfortable path than a fixed bar
- check_circleEffectively complements shoulder and back movements
lightbulbExecution tips
- lightbulbKeep the dumbbells close to the body throughout the lift
- lightbulbLet the elbows lead the movement, always higher than the forearms
- lightbulbDon't lift higher than what feels comfortable for the shoulders
- lightbulbKeep the torso stable, without swinging or momentum
- lightbulbPause at the top before lowering slowly
warningCommon mistakes
- warningLifting the dumbbells too high, above shoulder level
- warningUsing torso momentum to launch the dumbbells
- warningUsing too narrow a grip that strains the wrists
- warningLowering too fast without control
helpFrequently asked questions
Is the upright row bad for the shoulders?expand_more
If performed poorly or lifted too high with a narrow grip, it can irritate the shoulders; limiting the lift to chin height and using a reasonable grip reduces this risk.
Should I use dumbbells or a barbell?expand_more
Dumbbells allow a more natural path for each arm, which is often more comfortable for sensitive shoulders.
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