Shoulders Exercise · Dumbbell

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Dumbbell Upright Row

Pulling the dumbbells straight up along the body targets the delts and traps together, but it's an exercise that draws real debate — a narrow grip and pulling the elbows too high is one of the more common causes of shoulder impingement complaints in the gym. Keeping the elbows no higher than shoulder height and using a wider grip tends to keep it comfortable.

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Also known as: DB Upright Row, Dumbbell High Pull

Category

Shoulders

Equipment

Dumbbell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Upright Row

1. Stand with your feet shoulder-width apart, gripping a dumbbell in each hand with an overhand grip.
2. Let the dumbbells hang down in front of your thighs with your arms fully extended.
3. With your back straight and core braced, breathe out and pull the dumbbells straight up toward your chin, leading with your elbows.
4. Hold briefly at the top, then breathe in as you lower the dumbbells back down slowly.
5. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

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.

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 mainly targets your Delts, with your Traps helping support the movement, along with your Biceps.

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FAQ

What muscles does the Dumbbell Upright Row work?

The Dumbbell Upright Row 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?

You do the Dumbbell Upright Row 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?

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?

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.