Dumbbell Upright Row

Dumbbell Upright Row


This exercise involves holding a dumbbell in each hand and lifting them up towards the chin, keeping the elbows high and close to the body. It primarily targets the shoulders and upper back muscles.

Muscle Group

Equipment Required

Dumbbell Upright Row Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an overhand grip.
  2. Let the dumbbells hang at arm’s length in front of your thighs.
  3. Keeping your elbows close to your body, lift the dumbbells straight up to your chest, leading with your elbows.
  4. Pause at the top of the movement, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

Dumbbell Upright Row Form & Visual

Dumbbell Upright Row

Dumbbell Upright Row Benefits

  • Targets the shoulders, specifically the deltoids and traps
  • Improves shoulder strength and stability
  • Can help improve posture by strengthening the upper back muscles
  • Can be modified to target different areas of the shoulders by adjusting grip width and hand position
  • Can be done with a variety of equipment, including dumbbells, barbells, and resistance bands

Dumbbell Upright Row Muscles Worked

  • Trapezius
  • Deltoids
  • Rotator Cuff
  • Biceps
  • Forearms

Dumbbell Upright Row Variations & Alternatives