Dumbbell Upright Row
Build shoulder & trap strength, one arm at a time! This isolation exercise targets muscles for balanced, powerful results.
The Dumbbell Upright Row mainly works the shoulders and traps, with help from the biceps and back. You'll need: dumbbells.
Required Equipment
Dumbbell Upright Row Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Biceps (biceps brachii); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Dumbbell Upright Row Variations and Alternatives
How to do the Dumbbell Upright Row
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Your hands should be resting in front of your thighs.
Keeping your back straight and your core engaged, lift the dumbbells vertically by leading with your elbows. The dumbbells should remain close to your body as you lift them.
As you lift, the dumbbells should come up to about chest level, or until your elbows are just above the level of your shoulders.
Hold the top position for a brief moment, then lower the dumbbells back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions, ensuring that your movements are smooth and controlled throughout the set.
Remember to breathe out as you lift the dumbbells and breathe in as you lower them. Keep your movements controlled to avoid using momentum, which can reduce the effectiveness of the exercise and increase the risk of injury. Adjust the weight of the dumbbells to match your fitness level and ensure that you can perform the exercise with proper form.
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Dumbbell Upright Row FAQs
What muscles does the Dumbbell Upright Row work?
The Dumbbell Upright Row mainly works the shoulders and traps, with help from the biceps and back. The main muscles are the anterior deltoid and trapezius.
What equipment do you need for the Dumbbell Upright Row?
Dumbbells.
What workout day should the Dumbbell Upright Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Upright Row variations and alternatives?
Similar exercises include the Band Upright Row, Barbell Shoulder-Grip Upright Row, Upright Row and Barbell Wide-Grip Upright Row.
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