How to Do the Dumbbell Upright Row
The dumbbell upright row pulls two dumbbells up the front of your body with your elbows leading, hitting your traps and side delts together. It suits intermediate lifters who have healthy shoulders and use a moderate, comfortable range.
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Muscles worked
Primary
- Traps
- Shoulders
Secondary
- Biceps
How to do the Dumbbell Upright Row
- 1
Stand holding a dumbbell in each hand in front of your thighs, palms facing you.
- 2
Brace your core and keep your chest tall.
- 3
Pull the dumbbells straight up along your body, leading with your elbows.
- 4
Stop when your elbows reach about shoulder height.
- 5
Pause briefly at the top.
- 6
Lower the dumbbells slowly to the start.
- 7
Keep your torso still for the whole set.
Form cues to remember
- Lead with your elbows
- Elbows no higher than shoulders
- Keep the weights close to you
- Lower with control
Dumbbell Upright Row video tutorial
Common mistakes
Pulling too high
Stop at shoulder height, since higher can pinch the shoulders.
Swinging the torso
Lighten the load and keep your hips still.
Using the biceps to curl
Think of lifting your elbows, with the hands just hanging.
Gripping too narrow
Let your hands stay about shoulder width with your wrists neutral.
Sets and reps
| Muscle growth | 3 sets of 8–15 reps, 60–90 sec rest |
|---|---|
| Strength | 3–4 sets of 6–8 reps, 2 min rest |
| Endurance | 2–3 sets of 15–20 reps, 45–60 sec rest |
Many people find upright rows aggravate the shoulders, so stay at or below shoulder height and stop if you feel a pinch. If it bothers you, swap it for lateral raises and shrugs.
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Dumbbell Upright Row FAQ
What muscles do dumbbell upright rows work?
They hit the upper traps and side delts hardest, with help from the biceps and forearms. That mix makes the exercise feel like a shrug and a lateral raise combined.
Are upright rows bad for your shoulders?
They bother some people, especially when pulled high with a narrow grip. Keep the elbows at or below shoulder height with a comfortable grip, and skip them if you feel pain.
Dumbbell or barbell upright row?
Dumbbells let your wrists and shoulders find a natural path, which many people find more comfortable. A barbell lets you load heavier but fixes your grip.
