PlanWorkouts

Exercise 1765 · REF Iptlv6x

Dumbbell Upright Row (back Pov) exercise animation

Dumbbell Upright Row (back Pov)

Category
Shoulders
Equipment
Dumbbell
Target
Delts

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.

How to Do the Dumbbell Upright Row (back Pov)

  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 and your palms facing your body.
  3. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
  4. Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides.
  5. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Upright Row (back Pov) primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Biceps.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Upright Row (back Pov) work?
The Dumbbell Upright Row (back Pov) primarily targets the delts, with the traps and biceps assisting.
What equipment do I need for the Dumbbell Upright Row (back Pov)?
The Dumbbell Upright Row (back Pov) is done with a dumbbell.
What's a good alternative to the Dumbbell Upright Row (back Pov)?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.