Exercise guide
Dumbbell Upright Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
The dumbbell upright row is a compound movement that targets the lateral deltoids and upper trapezius while allowing for a more natural range of motion and less wrist strain than a barbell. It is highly effective for building shoulder width and upper back thickness.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and a slight bend in your knees.
- Hold a dumbbell in each hand with an overhand (pronated) grip, resting them against the front of your thighs.
- Pull your shoulders back and down, and engage your core to stabilize your spine.
How to do it
- Exhale as you pull the dumbbells vertically toward your chest, leading the movement with your elbows.
- Keep the weights close to your body throughout the movement, stopping when your elbows reach shoulder height.
- Inhale as you slowly lower the dumbbells back to the starting position using a controlled 2-second tempo.
Form checklist
- Ensure your elbows remain higher than your wrists throughout the entire lift.
- Avoid using momentum or swinging your torso to 'cheat' the weight up.
- Stop the upward pull if you feel any pinching or discomfort in the shoulder joint.
- Maintain a neutral neck position and avoid jutting your chin forward as you lift.
Pro tips
- Think about 'pulling the dumbbells apart' as you lift to maximize lateral deltoid recruitment.
- Focus on the mind-muscle connection by imagining your hands are just hooks and your elbows are doing all the work.
Make it harder
- Perform the exercise with a 3-second slow eccentric (lowering) phase to increase time under tension.
- Add a 2-second isometric hold at the top of each repetition to maximize trap activation.
Frequently asked
- What muscles does the dumbbell upright row work?
- The dumbbell upright row primarily targets the deltoids, and also works the trapezius as secondary muscles.
- What equipment do you need for the dumbbell upright row?
- The dumbbell upright row uses dumbbell.
- Is the dumbbell upright row good for beginners?
- The dumbbell upright row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.