Upright Row (Dumbbell)
Execution Guide
- Stand with feet shoulder-width apart, holding dumbbells in front of your thighs.
- Pull the dumbbells straight up along your body, leading with the elbows.
- Raise until your elbows are at shoulder height.
- Keep the dumbbells close to your body throughout.
- Lower slowly back to the starting position.
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 interval48 hours
Goal
Build the deltoids and upper traps with an upright pulling motion
Difficulty
Intermediate
Burn (10m)
30-50
Equipment
Dumbbells
Anatomy
Primary
Medial DeltoidsUpper Trapezius
Secondary
Anterior DeltoidsBiceps