Dumbbell Upright Row
A standing vertical row with two dumbbells — it trains the side delts and upper traps in one accessory exercise.
How to do it
- Stand tall with a dumbbell in each hand in front of your thighs, palms facing your body.
- Set your feet shoulder-width apart with soft knees and your core lightly braced.
- Keep your chest up and your shoulders back and down before starting the pull.
- Pull both dumbbells straight up along the front of your body, leading with your elbows.
- Stop the pull when your elbows reach about chest height and the dumbbells sit just below your collarbones.
- Lower the dumbbells slowly along the same path until your arms are fully straight.
Key technique cue
Elbows above the wrists, dumbbells up to chest level; no body swing.
Common mistakes
- ✕ Pulling the dumbbells above the collarbones, which can overload the front of the shoulder at the top.
- ✕ Going too heavy and swinging the body to throw the dumbbells up, which takes the load off the shoulders.
- ✕ Letting the elbows drop below the wrists, which turns the row into a curl.
- ✕ Rounding the upper back during the movement, which takes the upper traps out of the work.
Benefits
- ✓ Builds the side delts and upper traps in one movement.
- ✓ Trains the vertical pulling pattern with dumbbell-friendly mechanics.
- ✓ Adds upper-body width and shoulder definition over time.
Progression: from easier to harder
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Step 1 You are here - Dumbbell Upright Row
- Barbell Upright Row
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Step 2
About the exercise
The Dumbbell Upright Row is a vertical pulling exercise that loads the side delts and upper traps in one movement. Standing tall with a dumbbell in each hand and pulling them straight up along the front of your body to about chest height combines a lateral shoulder raise with a shrug, which makes it an efficient accessory for the shoulders and traps. It is a useful addition to any shoulder day or pull day. The dumbbell version is friendlier than the barbell one, because each arm moves along its own natural path, which protects the shoulder joint. Keep the dumbbells just below the chest — pulling much higher creates a risk of overloading the front of the shoulder.
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