Dumbbell Upright Row: How-to, Tips & More
The Dumbbell Upright Row is a beginner isolation exercise for your shoulders. You do it with dumbbells. It is a good fit when your goal is muscle growth.
Besides the shoulders, it also works your traps, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Traps
Secondary
How to do the Dumbbell Upright Row
- Stand tall with a dumbbell in each hand in front of your thighs.
- Pull them up along your body, leading with your elbows.
- Stop when your upper arms are level with your shoulders.
- Lower slowly.
Dumbbell Upright Row tips
- Dumbbells let your wrists move freely, which is easier on the shoulders.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Dumbbell Upright Row alternatives
Barbell Upright Row
Shoulders
Cable Upright Row
Shoulders
Dumbbell Lateral Raise
Shoulders
Leaning Dumbbell Lateral Raise
Shoulders
More shoulders exercises
Band Lateral Raise
Resistance band
Cable Lateral Raise
Cable machine
Leaning Cable Lateral Raise
Cable machine
Machine Lateral Raise
Lateral raise machine
Seated Dumbbell Lateral Raise
Dumbbells
Side Lying Lateral Raise
Dumbbells
Frequently asked questions
What muscles does the Dumbbell Upright Row work?
The Dumbbell Upright Row mainly works your shoulders, with help from your traps.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Upright Row good for beginners?
Yes. The Dumbbell Upright Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Upright Row?
You need dumbbells.
Add Dumbbell Upright Row to your program
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