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Dumbbell Upright Row

Intermediate
Dumbbell Upright Row animated demonstration
Animation © Gym visual

How to Do It

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Let the dumbbells hang in front of your thighs, with your arms fully extended.
  3. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

Range of Motion

Dumbbells at thigh level to elbows at shoulder height.

Common Mistakes to Avoid

  • ×Pulling the weight too high (above shoulder level increases impingement risk)
  • ×Letting the elbows drop below the wrists
  • ×Using momentum by swinging the body

Prescription

3Sets
10-15Reps
Rest interval60-90 sec

Goal

Build the deltoids and upper traps with an upright pulling motion

Body Part

Shoulders

Equipment

Dumbbell

Muscles Worked

PrimaryDelts
Secondary
TrapsBiceps

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