Dumbbell Upright Row

A compound movement for the deltoids and upper traps. Using dumbbells allows for a more natural path of motion and reduces wrist and shoulder strain.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Shoulders

Secondary

Trapezius

Setup

Stand tall holding dumbbells in front of your thighs with a pronated grip. Keep your feet shoulder-width apart and chest lifted.

Instructions

1. Pull the dumbbells vertically toward your chin.
2. Lead with your elbows and keep them higher than the weights.
3. Lower slowly back to the start.
4. Maintain a neutral spine.
5. Keep the weights close to your body.

Common Mistakes

1. Lifting elbows above shoulder height.
2. Using momentum.
3. Rounding the shoulders forward.

Alternative Exercises

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

Smith Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement for the upper trapezius. The Smith machine’s vertical track allows for heavy loading with a strict, stable upward pull.

Smith Back Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement performed on the Smith machine to target the upper trapezius muscles. The fixed path allows for heavy loading with maximum stability and safety.