Shoulders Exercise · Dumbbell
Dumbbell Upright Row (back Pov)
Same exercise as the standard upright row, just shown from behind to make elbow path and shoulder position easier to see. The row still targets the delts and traps together, and the same caution applies — elbows shouldn't travel above shoulder height if the joint is going to stay happy.
Go to the movement stepsAlso known as: Db Upright Row (Back Pov), Dumbell Upright Row (Back Pov)
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dumbbell Upright Row (back Pov)
- Stand with your feet shoulder-width apart, gripping a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang down in front of your thighs, arms fully extended and palms facing your body.
- With your back straight and core braced, breathe out and pull the dumbbells straight up toward your chin, leading with your elbows.
- Keep lifting until the dumbbells reach shoulder height with your elbows pointing out to the sides.
- Hold briefly at the top, then breathe in as you lower the dumbbells back down slowly.
- Execute the desired number of reps with smooth cadence and consistent focus on the delts.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Dumbbell Upright Row (back Pov) mainly targets your Delts, with your Traps helping support the movement, along with your Biceps.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Dumbbell Upright Row (back Pov) work?
- The Dumbbell Upright Row (back Pov) mainly works your delts. It also helps strengthen your traps and biceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Dumbbell Upright Row (back Pov)?
- You do the Dumbbell Upright Row (back Pov) with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Dumbbell Upright Row (back Pov)?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Dumbbell Upright Row (back Pov)?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.