Dumbbell Upright Row
DumbbellStrength
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The Dumbbell Upright Row is a strength exercise where you pull a pair of dumbbells upward along the torso toward the upper chest, leading with the elbows. It builds the lateral delts and upper traps with a freer wrist path than the barbell version. Ideal for shoulder width and upper-back development, it requires only dumbbells.
How to Perform Dumbbell Upright Row
- 1Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body and arms extended.
- 2Brace your core, chest up, gaze forward.
- 3Inhale, then lead with the elbows to pull the dumbbells upward along your torso until elbows are about shoulder height (or slightly above).
- 4Keep the dumbbells close to the body; avoid shrugging the bar path into the neck.
- 5Exhale as you squeeze the delts briefly at the top, then lower under control.
- 6Repeat for the desired reps.
- 7Key form tips: Stop around upper-chest height to reduce shoulder impingement risk; keep wrists neutral; no hip swing. Common mistakes: pulling too high toward the chin/neck, using momentum, or flaring elbows inconsistently.
