How to do the Dumbbell Upright Row (back Pov)
Dumbbell Upright Row (back Pov) 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 (back Pov) demonstration · © GymiaFit
Dumbbell Upright Row (back Pov) at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Biceps
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell Upright Row (back Pov) 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 and your palms facing your body.
- 3Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- 4Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides.
- 5Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Upright Row (back Pov) — questions
What muscles does the Dumbbell Upright Row (back Pov) work?
The Dumbbell Upright Row (back Pov) primarily targets the Delts. It also recruits the Traps, Biceps as secondary movers.
What equipment do I need for the Dumbbell Upright Row (back Pov)?
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 (back Pov) 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 (back Pov)?
Dumbbell One Arm Upright Row, Dumbbell Rear Delt Row (shoulder), Dumbbell Upright Row 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 (back Pov) 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.