Dumbbell upright row

Muscles worked: Shoulders
Shoulders
🔧 Dumbbells ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Begin with a shoulder-width stance and a slightly narrow grip, holding dumbbells. Inhale deeply, then lift the weights straight up towards your chest, maintaining a close path. Lower the dumbbells slowly and deliberately back to the starting point.

Muscles Worked

Side deltUpper trapezius
Secondary: Biceps, Rear delt, Rhomboid

Tips

Maintain high elbows, avoiding a position beyond parallel. Elevate your trapezius muscles slightly if you experience shoulder discomfort. Keep your back straight throughout the movement. Control the weight's descent—avoiding momentum. Prevent forward head posture during the lift.

Similar exercises

Barbell upright row Back · 🔧 Barbell 3/10 Kettlebell upright row Back · 🔧 Kettlebell 2/10 Dumbbell rotational row Back, Shoulders · 🔧 Dumbbells, Flat Bench 3/10 Dumbbell single arm upright row Back · 🔧 Dumbbells 2/10 Cable upright row Shoulders · 🔧 cable machine 2/10 Dumbbell row Back · 🔧 Dumbbell 3/10 Dumbbell bent over seated high row Shoulders · 🔧 Dumbbell 3/10 Kettlebell squat to upright row Glutes, Shoulders, Back, Hamstrings · 🔧 Kettlebell 3/10
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