Dumbbell Upright Row
The dumbbell upright row is a shoulder exercise targeting the deltoids and trapezius. Using dumbbells allows for a more natural wrist path compared to a barbell, reducing shoulder joint stress while effectively building upper shoulder width.
How to do it
- Stand upright holding a dumbbell in each hand with a neutral grip in front of your thighs.
- Pull the dumbbells upward along your body by raising your elbows above the level of your hands.
- Continue pulling until the dumbbells reach chest height and your elbows are at shoulder level.
- Pause at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Hold the dumbbells with a neutral grip in front of your thighs.
- Keep the weights close to your body as you pull.
- Lead the movement by driving your elbows upward.
- Stop pulling when your elbows reach shoulder height.
Breathing: Exhale as you pull the dumbbells upward, and inhale in a controlled manner as you lower them back to the start.
Common mistakes
- Using too much momentum by swinging the torso, which reduces the work done by your shoulders and traps.
- Pulling the weights too high above shoulder level, which can strain the shoulder joint.
- Letting the dumbbells drift away from your body, increasing unnecessary leverage and pressure on the shoulders.
Muscles worked
Primary: delts. Secondary: traps, biceps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Take care if…
- If you feel shoulder discomfort or pinching, ease off and choose a gentler shoulder movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How high should I lift the dumbbells?
Raise the weights only until your elbows reach roughly shoulder height. Pulling higher can place unnecessary stress on the shoulder joint.
Why do I feel this in my traps more than my shoulders?
The trapezius muscles assist significantly during an upright row. Focusing on leading with your elbows can help shift more emphasis to the side deltoids.
Can I do this exercise with a resistance band?
Yes, standing on a resistance band and pulling the handles upward is a joint-friendly alternative that mimics this movement pattern.