Dumbbell Upright Row
Description
The dumbbell upright row is a vertical pulling exercise where you hold a dumbbell in each hand and pull them up the front of your body by driving your elbows up. The independent dumbbells allow a more natural pull path than the barbell version, with the dumbbells able to drift slightly outward — making it more shoulder-friendly.
Muscle Group
Equipment Required
Dumbbell Upright Row Instructions
- Stand tall with feet hip-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body.
- Pull your shoulders back, brace your core, and keep your chest tall.
- Pull both dumbbells up the front of your body by driving your elbows up and out to the sides. Let the dumbbells drift slightly outward as they rise.
- Lead with your elbows, not your hands. Keep the dumbbells close to your body but not pressed against it.
- Continue pulling until the dumbbells reach roughly chest height. Your elbows should be at or slightly above shoulder height.
- Do not pull higher than chest level — going higher can impinge the shoulder.
- Pause briefly at the top, then lower the dumbbells under control back to the starting position.
- Repeat for the desired number of reps. Use moderate weight and focus on form.
Dumbbell Upright Row Form & Visual
Dumbbell Upright Row Benefits
- Trains the lateral delts and upper traps together
- More shoulder-friendly pull path than barbell upright rows
- Independent dumbbells expose left-right imbalances
- Builds shoulder width and trap thickness
- Easier to do at home with just dumbbells
- Trains grip and forearm strength as a byproduct
Dumbbell Upright Row Muscles Worked
- Lateral deltoid
- Anterior deltoid
- Trapezius (especially upper)
- Biceps brachii (secondary)
- Brachialis
- Forearms and grip
Dumbbell Upright Row Variations & Alternatives
- Barbell Upright Row
- Kettlebell Upright Row
- Cable Upright Row
- Dumbbell One-Arm Upright Row
- Band Upright Row
- Wide-Stance Dumbbell Upright Row
- Pause Dumbbell Upright Row
- Tempo Dumbbell Upright Row
- Smith Upright Row
- Cable Lying Upright Row
