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Exercise 0437 · REF ainizkb

Dumbbell Upright Row exercise animation

Dumbbell Upright Row

Category
Shoulders
Equipment
Dumbbell
Target
Delts

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.

How to Do the Dumbbell Upright Row

  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.

Muscles Worked

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