Upright Row (Dumbbell)

How to do it

1. Stand tall with the dumbbells in front of your thighs, palms facing your body.
2. Lead with your elbows and pull the dumbbells straight up close to your body.
3. Stop when your elbows reach shoulder height and the dumbbells are about chest height.
4. Lower the dumbbells under control to the start.

Key cues

• Elbows lead the movement
• Dumbbells stay close to your body
• Elbows no higher than shoulders
• Stand still

Common mistakes

• Lifting with your wrists instead of leading with your elbows
• Raising the elbows above shoulder height
• Swinging your torso to move the weight

Muscles worked

Primary

Side delts

Secondary

Front delts, traps and biceps

Equipment

Dumbbells.

Variations

• Upright Row (Barbell)

  Barbell · Side delts · Pull

• Upright Row (Cable)

  Cable · Side delts · Pull

• Upright Row (Smith Machine)

  Machine · Side delts, traps · Pull

References

1. Fitbod: Dumbbell Upright Row
2. StrengthLog: Barbell Upright Row
3. BarBend: Upright Row