Dumbbell Upright Row
An upright row with a dumbbell in each hand. The hands move independently, so you can find a grip width and path that suit your shoulders.
Primary muscles
- Side Delts
- Traps (Trapezius)
Secondary muscles
- Front Delts
- Biceps
- Brachialis
- Sets
- 3
- Reps
- 10–15
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a dumbbell in each hand in front of your thighs, palms facing your legs, hands a little narrower than shoulder-width.
Brace and keep the dumbbells close to your body.
Pull them up by driving the elbows up and out.
Stop when the elbows reach about shoulder height and pause briefly.
Lower under control to the thighs.
Breathing: Exhale as you pull, inhale as you lower.
Coaching tips
Elbows above the hands
Let the dumbbells drift wide
Stop at shoulder height
Common mistakes
Pulling the dumbbells up to the chin
Swinging with the hips
Letting the wrists curl up
Safety notes
Use a grip at least shoulder-width and stop around shoulder height to reduce shoulder impingement risk; skip it if it causes pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.