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Exercise guide
Dumbbell Upright Row
A compound pulling movement with dumbbells that targets the lateral deltoids and upper trapezius.
What this exercise works
- Muscles
- lateral deltoid · trapezius · anterior deltoid · biceps brachii · rhomboids
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding two dumbbells in front of your thighs, palms facing your body.
- Pull the dumbbells straight up along your body, leading with your elbows.
- Raise until the dumbbells reach chin height and elbows are above the wrists.
- Pause briefly, then lower with control.
- Repeat for the desired reps.
Technique cues and common mistakes
- Keep the dumbbells close to your body throughout.
- Lead with your elbows, not your hands.
- Avoid pulling with a very narrow grip to reduce shoulder impingement risk.