How to do the Dumbbell Upright Row
Dumbbell Upright Row is an intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Traps and Biceps.
Dumbbell Upright Row demonstration · © GymiaFit
Dumbbell Upright Row at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Biceps
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell Upright Row step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- 2Let the dumbbells hang in front of your thighs, with your arms fully extended.
- 3Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- 4Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Upright Row — questions
What muscles does the Dumbbell Upright Row work?
The Dumbbell Upright Row primarily targets the Delts. It also recruits the Traps, Biceps as secondary movers.
What equipment do I need for the Dumbbell Upright Row?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Upright Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Upright Row?
Dumbbell One Arm Upright Row, Dumbbell Rear Delt Row (shoulder), Dumbbell Upright Row (back Pov) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Upright Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.