Intermediate
Dumbbell Upright Row
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Upright Row is an upper body exercise that primarily targets muscles like the deltoids, trapezius, and triceps. With regular practice, dumbbell upright rows can help you perform other compound exercises like deadlifts, bench presses, and pull-ups.
Exercise Instructions
-
Step 1
Grab a pair of dumbbells in an overhand grip and hold the dumbbells in front of your hips with your palms facing your body. -
Step 2
Holding the dumbbells as close to your body as possible, pull the dumbbells up to your chest. -
Step 3
During the movement, the elbows should remain apart when the dumbbells are at chest height (not chin level), pause for 1-2 seconds and lower the dumbbells back to the starting position.
Muscle Groups
Dumbbell Upright Row targets Biceps, Delts, Lats, Traps, Triceps as seen below.
Exercise Tips
- Avoid using momentum to complete the exercise.
- Make sure you lift the weight through the full range of motion.
- Don't let the weight move away from the body. Instead, keep the weight close to your body throughout the exercise.
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