How to do the Dumbbell Upright Row
Step by step
- Stand tall holding a dumbbell in each hand in front of your thighs, palms toward you.
- Keep the dumbbells close to your body as you pull them upward.
- Lead with your elbows, letting them rise up and slightly out to the sides.
- Pull until your hands reach about mid-chest, then pause briefly.
- Lower the dumbbells back down to your thighs under control.
The thing people get wrong
Stop at chest height and keep a wider hand spacing. Yanking the elbows up past the shoulders can pinch the shoulder joint.
Coaching cue
Let your wrists stay relaxed and below your elbows through the whole pull.
Stay safe
Stop the set if you feel a sharp pinch in the front of your shoulder rather than training through it.
Make it easier or harder
- Easier: Use lighter dumbbells and pull only to the bottom of your ribs.
- Harder: Pause for two seconds at the top of each rep.
Muscles worked
- Primary: Side delts, Traps
- Secondary: Biceps
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