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All exercises

Dumbbell upright row

Beginner

Dumbbell upright row is a compound dumbbell exercise for the side delts, also working the traps and biceps.

What it works

Primary muscle

Side delts

Also works

TrapsBiceps

Equipment
Dumbbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. 2Let the dumbbells hang in front of your thighs, with your arms fully extended.
  3. 3Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
  4. 4Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Barbell upright rowBarbell
  • Cable upright rowCable
  • Smith upright rowSmith machine
  • Dumbbell one arm upright rowDumbbell

Harder variations

  • Barbell upright rowBarbell
Logged today · 2 min restDumbbell upright row

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