shoulders intermediateAI Tracked

Dumbbell Upright Row

Row dumbbells up to chin height with elbows leading. Targets the lateral delts and upper traps. Safer than barbell version — each arm moves independently. Effectively targets lateral deltoids and upper traps. Builds the shoulder width that contributes to the V-taper.

How to Do Dumbbell Upright Row: Step by Step

  1. Hold dumbbells in front of thighs
  2. Pull up leading with elbows
  3. Elbows go higher than hands
  4. Lower with control

Common Mistakes to Avoid

  • Pulling too high — stop at chin level
  • Internal rotation stress — keep elbows slightly forward
  • Using too heavy weight and swinging

Dumbbell Upright Row Tips

  • Dumbbells are friendlier on the shoulders than barbell upright rows
  • Each arm can follow its natural path, reducing impingement risk
  • Keep elbows slightly forward of your body, not directly to the sides

Muscles Worked

shoulderstraps
Equipment dumbbells
Tracking Count reps

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