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How to do it
- Stand tall with a dumbbell in each hand resting in front of your thighs and palms facing your body.
- Set your feet shoulder-width apart with knees soft and core lightly braced.
- Keep your chest up and your shoulders pulled back and down before starting the pull.
- Pull both dumbbells straight up along the front of your body by leading with your elbows.
- Stop the pull when your elbows reach about chest height, with the dumbbells just below your collarbones.
- Lower the dumbbells slowly back down along the same path until your arms are fully extended.
Common mistakes
- Pulling the dumbbells higher than the collarbones, which can cause front-shoulder strain at the top.
- Using too much weight and swinging the body to throw the dumbbells up, which removes the shoulder work.
- Letting the elbows drop below the wrists, which turns the pull into a curl instead of a row.
- Rounding the upper back during the lift, which removes the upper-trap engagement.
Muscles worked
- Primary
- Side Delts
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Good to know
- What muscles does the Dumbbell Upright Row work?
- Mainly the side delts.
- What equipment do you need for the Dumbbell Upright Row?
- It uses dumbbells. Without it, the Barbell Upright Row trains the same muscles the same way.
- Is the Dumbbell Upright Row good for beginners?
- GymVim rates it beginner.