Dumbbell Upright Row
A standing bilateral pull with two dumbbells held in front of the body. It trains shoulder abduction and scapular elevation, with emphasis on the side deltoids and upper trapezius.
- Body part
- Shoulders: all exercises
- Equipment
- Dumbbell: all exercises
What it trains
- Upper Trapezius, Primary, 85%
- Lateral Deltoid, Primary, 85%
- Biceps Long Head, Secondary, 50%
- Biceps Short Head, Secondary, 50%
- Front Deltoid, Secondary, 50%
- Upper Abs, Stabilizer, 25%
How to perform
Stand with both feet planted and hold two dumbbells in front of your thighs, palms toward your body.
Raise both elbows outward and upward while the dumbbells travel close to the front of your torso.
Finish around upper-chest height, within a comfortable shoulder range, without leaning backward.
Pause in the raised position, then lower both dumbbells together to the starting position.
Tips
Keep the dumbbells below the elbows during the raised phase.
Use a load that allows the same controlled path on ascent and descent.
The demonstration includes a top pause; it does not prescribe an exact training tempo.
Common mistakes
Swinging the torso or driving with the legs.
Forcing the elbows above a comfortable shoulder range.
Bending the wrists to lift the dumbbells instead of leading with the elbows.
Related exercises
Variations · 1
Barbell Medium-Grip Upright Row
Same upright pulling family; independent dumbbells replace the medium-grip barbell. Equipment changes do not establish a progression or regression.
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