Exercise guide · beginner
Dumbbell Upright Row
The dumbbell upright row is a shoulder exercise targeting the deltoids and trapezius. Using dumbbells allows for a more natural wrist path compared to a barbell, reducing shoulder joint stress while effectively building upper shoulder width.
- Equipment
- dumbbells
- Typical range
- 8–15 reps
- Also works
- back, biceps
01 · Set up
Take a stable position that lets the resistance travel toward your lower ribs.
Begin with long arms, a quiet torso, and your shoulders relaxed away from your ears.
02 · Perform
Drive your elbows behind you and bring the handle or weights toward your lower ribs.
Keep the torso still while the shoulder blades move toward the spine.
Reach back to long arms under control without shrugging or losing your supported position.
Coaching tips
- Drive elbows behind you.
- Keep shoulders away from ears.
- Return to long arms.
Common mistakes
- Rocking the torso for momentum.
- Shrugging during the pull.
- Stopping before the back has shortened.
What it should feel like
Expect the shoulders to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives