You pull dumbbells upward close to the body by driving the elbows, emphasizing the shoulder (deltoid) muscles. The movement finishes when the hands reach about chin level.
How to do the Dumbbell Upright Row#
- Stand tall with feet about hip- to shoulder-width and hold a dumbbell in each hand at your sides using an overhand grip.
- Brace your core, keep a slight bend in the knees, and start with your arms relaxed.
- Lead the movement with your elbows and lift the dumbbells straight up close to your body until your hands approach chin height, exhaling as you lift.
- Pause briefly and contract the shoulder muscles at the top.
- Lower the weights under control back to the starting position while inhaling.
Muscles worked#
- Primary: Side delts (Lateral Deltoid), Traps (Trapezius)
- Secondary: Front delts (Anterior Deltoid), Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Using momentum or jerking the torso to help lift the weights.
- Pulling primarily with the hands or wrists instead of letting the elbows lead.
- Shrugging the shoulders instead of directing the movement through the deltoids.
- Allowing the elbows to flare excessively or pulling the hands too high above chin level.
