Dumbbell Upright Row

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid
• Trapezius

Helps

• Supraspinatus
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Dumbbells

Technique

1. Stand tall, dumbbells resting against the front of the thighs, palms toward you.
2. Raise the dumbbells along your body, leading with the elbows.
3. Stop when the elbows reach shoulder height.
4. Lower slowly.

Cues

• Dumbbells let the hands travel slightly apart, which is easier on the shoulders.
• Keep the elbows higher than the hands.
• If the shoulders pinch, stop lower or pick a different pull.

Common mistakes

• Lifting the dumbbells higher than the elbows.
• Shrugging and swinging the torso.

Variations

• One-Arm Dumbbell Upright Row

Alternatives

• Barbell Upright Row
• Lateral Raise