Exercise guide · Shoulders & Traps

Dumbbell Upright Row

The Upright Row (Dumbbells) raises two independent dumbbells close to the torso with the elbows leading. The separate weights distinguish it from barbell and cable upright rows and allow each arm to follow a comfortable path.

Targets: Side delts
Equipment: Dumbbell
Type: Compound

Step by step

How to do the Dumbbell Upright Row

Stand tall with a dumbbell in each hand at the front of the thighs, palms facing the body, and feet about hip-width apart.
Brace the trunk, soften the knees, and keep the dumbbells close without rolling the shoulders forward.
Lead with the elbows and raise the dumbbells vertically until the elbows approach shoulder height or your comfortable limit.
Pause briefly with the wrists below the elbows and the shoulders away from the ears.
Lower both dumbbells under control to the thighs without swinging, then reset before the next repetition.

Form cues

Lead with the elbows
Keep dumbbells close
Wrists stay below elbows
Use a comfortable height

Common mistakes

Joining the weights into a bar-like grip instead of letting them move independently
Pulling the hands higher than the elbows
Shrugging aggressively at the top
Using hip drive or swinging the dumbbells

Muscles worked

Primary

Side delts

Secondary

Upper traps

Safety: Use a moderate load and stop the lift below any painful or pinching range. Keep the wrists neutral and stop for sharp shoulder, elbow, or wrist pain.

Alternatives

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