Dumbbell Upright Row
Expert Advice
Lead with your elbows and keep them higher than your forearms to properly target the shoulders and traps.
How-to-do Steps
- Stand with feet shoulder-width apart, holding dumbbells in front of you with palms facing your body.
- Lift the dumbbells straight up to your collarbone, leading with your elbows.
- Keep the weights close to your body throughout the movement.
- Lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Upright Row primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Secondary
Biceps20%
Forearms20%
Abs10%
Traps10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Upright Row work?
Dumbbell Upright Row primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Abs, Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Upright Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Upright Row suitable for beginners?
Dumbbell Upright Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
