Dumbbell Upright Row
Auto DetectedThis compound lift uses dumbbells to vertically pull the load, targeting the shoulders (medial deltoids) and upper traps for muscle growth and shoulder stability.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Shoulders, Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Medial Delts
Traps
8/10Upper Traps
Shoulders
5/10Anterior Delts
Biceps
4/10Short Head, Brachialis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest for higher rep sets.
How to Perform
Stand tall holding a dumbbell in each hand with palms facing your body, resting the weights against the front of your thighs. Maintain a shoulder-width or slightly narrower stance.
- Initiate the movement by pulling the dumbbells upward toward your chin.
- Lead with your elbows, keeping them flared wide and higher than your wrists throughout the lift.
- Continue raising until your elbows reach approximately shoulder height.
- Slowly and controlled lower the dumbbells back down to the starting position along the front of your body.
Coaching Tips
Form Cues
- Lead with the elbows.
- Keep weights close.
- Shoulders down and back.
- Control the descent.
Breathing
Inhale at the bottom while bracing your core; exhale forcefully as you pull the weights upward.
Tempo
2-0-1
Range of Motion
Raise the dumbbells until the elbows are level with or slightly above the shoulders. Do not allow the weights to rise higher than the collarbone.
Safety
Safety Notes
- Avoid this movement if you have a history of shoulder impingement or pain.
- Keep the load light to maintain proper control over the joint position.
Spotting
Not generally recommended or necessary; use lighter weights if struggling to maintain form.
Common Mistakes
- Pulling the weights too high, causing internal rotation.
- Excessive use of momentum or swinging.
- Letting the wrists drop below the elbows.
- Not maintaining core stability.
When to Avoid
- Existing shoulder impingement syndrome.
- Acute shoulder or wrist pain.
Flexibility Needed
- Good active range of motion in the shoulder joint.
Build Up First
- Competent dumbbell control.
Also known as
Dumbbell Raise, DB Upright Row
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Upright Row
Dumbbells
Shoulders
Cable Rope Upright Row
Single Cable Machine, Rope Cable Attachment
Shoulders, Traps
Dumbbell Seal Row
Dumbbells, Flat Bench
Traps
Cable Upright Row
Crossover Cable Machine, Bar Cable Attachment
Shoulders
Dumbbell Rear Delt Row
Dumbbells
Shoulders
Barbell Upright Row
Barbell
Traps
Dumbbell Incline Bench Row
Dumbbells, Incline Bench
Traps
Kettlebell Upright Row
Kettlebell
Shoulders
Smith Machine Upright Row
Smith Machine, Plates
Shoulders
Dumbbell Shrug
Dumbbells
Traps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
