Shoulders exercise
Dumbbell Upright Row
Dumbbell upright row, with a freer range of motion for the shoulders.
- Primary muscleShoulders
- Also worksUpper back
- EquipmentDumbbells
- TypeCompound
- MovementVertical pull
- LevelIntermediate
- Shoulders
- Upper back
- Dumbbells
How to do the Dumbbell Upright Row
4 steps, in the order you do them.
- Stand tall with a dumbbell in each hand in front of your thighs, palms facing your body.
- Lift the dumbbells close to your body, driving your elbows up and out.
- Stop when your elbows reach shoulder height.
- Lower in a controlled way.
Muscles worked
Common Dumbbell Upright Row mistakes
What goes wrong most often when you do the Dumbbell Upright Row, and how to fix it.
The dumbbells come together in front of your body and bump.
Lift each dumbbell in front of its thigh, shoulder-width apart.
Your wrists bend inward as you lift.
Keep your wrists straight and let your elbows rise above your hands.
One elbow rises higher than the other.
Raise both elbows at the same time to shoulder height. Use a mirror if you need to.
Alternatives to the Dumbbell Upright Row
They work the shoulders with other equipment, including options for training at home.
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More shoulders exercises
Loop Band Upright RowShoulders · Resistance band
Cable Upright RowShoulders · Cable machine
Smith Machine Upright RowShoulders · Machine
Side Lying Dumbbell Lateral RaiseShoulders · Bench
Frequently asked questions
What muscles does the Dumbbell Upright Row work?
The Dumbbell Upright Row works mainly the shoulders. It also works the upper back and the biceps.