Dumbbell Upright Row

The Dumbbell Upright Row builds shoulder and upper-back strength by lifting the weights close to the body in a controlled motion.

Strength exercises

Bodybuilding exercises

HIIT exercises

Shoulders

Back

Dumbbell

Fatigue level

Low 2/3 High

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Dumbbell Upright Row

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Dumbbell Upright Row

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The Dumbbell Upright Row is a compound exercise that targets the shoulders, upper back, and arms. By pulling the dumbbells upward along your torso, the movement develops shoulder strength while also engaging the traps and upper back muscles.

This exercise is commonly used to improve shoulder definition and upper-body strength. When performed with proper control and a comfortable range of motion, it helps reinforce good posture and balanced shoulder development.

Because the upright row places the shoulders under load, using moderate weight and smooth technique is key. Keeping the elbows from rising too high and maintaining control throughout the lift reduces strain and keeps the focus on the intended muscles.

How to Perform the Dumbbell Upright Row

Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs with an overhand grip.
Keep your back straight, shoulders pulled back, and core engaged throughout the entire movement to maintain stability.
Begin the movement by lifting the dumbbells straight up toward your chin, leading with your elbows while keeping the weights close to your body.
As you lift, allow your wrists to flex slightly downward to maintain proper alignment with your forearms and reduce strain.
Continue raising the dumbbells until your elbows reach shoulder height, creating a "W" shape with your arms while exhaling during the upward motion.
At the top position, your upper arms should be parallel to the floor with elbows slightly higher than your forearms and wrists.
Pause briefly at the top, then slowly lower the weights back to the starting position while inhaling, maintaining control throughout the descent.
Keep your shoulders relaxed away from your ears during the entire movement to avoid unnecessary tension in your neck and upper trapezius.

Important information

Keep your wrists in a neutral position throughout the exercise to prevent unnecessary strain on your wrist joints.
If you experience shoulder pain, try using a wider grip or limiting the range of motion to just below shoulder height.
Maintain a slight bend in your knees to protect your lower back and provide a stable base.
Focus on pulling with your upper back and shoulders rather than using momentum from your lower body.

FAQ - Dumbbell Upright Row

What muscles do dumbbell upright rows target?

Dumbbell upright rows primarily target the deltoids (especially front and side portions) and trapezius muscles. The exercise also engages secondary muscles including the biceps, rhomboids, and rotator cuff muscles, contributing to that V-shaped upper body appearance.

Are dumbbell upright rows safe for my shoulders?

Dumbbells offer a safer alternative to barbell upright rows as they allow for a more natural range of motion with less internal rotation. Keep the movement controlled, don't pull higher than chest level, and maintain moderate weight to protect your shoulder joints and rotator cuffs.

How can I modify the dumbbell upright row for my fitness level?

Beginners should start with lighter weights and focus on perfect form before progression. For increased difficulty, advanced lifters can try tempo variations (slower eccentric phase), heavier weights, or incorporate into supersets with lateral raises for greater deltoid development.

What are the most common form mistakes with dumbbell upright rows?

The three most common mistakes are pulling the dumbbells too high (beyond mid-chest), using excessive body momentum instead of controlled muscle contraction, and allowing the wrists to bend backward during the movement. Focus on keeping your elbows higher than your wrists throughout the exercise.

How often should I include dumbbell upright rows in my training routine?

Include dumbbell upright rows 1-2 times weekly as part of your shoulder or upper body training days. Allow 48-72 hours of recovery between sessions targeting the same muscle groups, and vary rep ranges (8-12 for hypertrophy, 12-15 for endurance) to optimize development.