Description
A weight training exercise primarily targeting the shoulder muscles, done by holding a dumbbell in each hand and lifting them towards the chest.
How to Do Dumbbell Upright Row
- 1Setup
Stand tall with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
- 2Setup
Grip the dumbbells with an overhand grip, hands slightly narrower than shoulder-width, palms facing your body, and maintain a slight bend in your elbows.
- 3
Exhale and initiate the pull by lifting the dumbbells straight up towards your chin, leading the movement with your elbows.
- 4
Keep the dumbbells close to your body and raise your elbows higher than your wrists, ensuring your elbows point outwards and upwards, until the dumbbells are approximately at chest or chin height.
- 5
Inhale and slowly lower the dumbbells back to the starting position with controlled movement, reversing the path.
Tips
- Focus on driving your elbows up and out, as if you're trying to touch the ceiling with them, to maximize activation of the lateral deltoids.
- Maintain a stable core throughout the movement to prevent rocking and protect your lower back from strain.
- Control the eccentric (lowering) phase of the movement by resisting gravity; this increases time under tension and promotes greater muscle growth.
- Avoid shrugging your shoulders excessively; the primary movement should come from the deltoids lifting the weight, not just elevating the traps.
Common Mistakes
- ×Raising the dumbbells too high can internally rotate the shoulder joint, so limit the upward movement to chin height to protect your rotator cuff.
- ×Using momentum to swing the weight up reduces muscle activation and increases injury risk, so use a controlled tempo and engage your shoulders throughout the lift.
- ×Flaring your elbows too wide or not leading with them can shift the focus away from the lateral deltoids; ensure your elbows point outwards and upwards, staying above your wrists.
Variations
Barbell Shoulder Grip Upright Row
Strengthen your shoulders and traps with the Barbell Shoulder Grip Upright Row. This exercise effectively builds lateral deltoid size and strength.
Dumbbell Scott Press
A seated dumbbell shoulder press variation emphasizing lateral deltoid activation.
Dumbbell Raise
Sculpt wider, stronger shoulders with the Dumbbell Lateral Raise. This isolation exercise targets your lateral deltoids by lifting weights to shoulder
Dumbbell One Arm Upright Row
Perform the Dumbbell One Arm Upright Row to effectively build lateral deltoid strength and shoulder width.
Related Exercises
Kettlebell Upright Row
Sculpt strong, defined shoulders and upper traps with the Kettlebell Upright Row. Lift the kettlebell vertically to chest height, driving with your elbows.
Dumbbell Seated One Arm Shoulder Press
Master the dumbbell seated one-arm shoulder press to build powerful, sculpted deltoids.
Dumbbell Seated Bent Arm Lateral raise
A seated strength training exercise that targets the shoulder muscles. While seated, raise and lower a pair of dumbbells at your sides with bent arms.
Barbell Upright Row
Perform the Barbell Upright Row to build strong, broad shoulders. Lift the barbell close to your body, leading with your elbows for effective deltoid
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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