Dumbbell Upright Row exercise is a great exercise to build the lateral head and posterior head of the shoulders, traps and upper back.

Dumbbell Upright Rows can be used as a finisher in a back or shoulder workout.

This exercise can improve flexibility and mobility of the shoulders which is important for tennis and baseball players.

Dumbbell Upright Rows Exercise How To

  • Place a pair of dumbbells on your thighs. Assume a shoulder width position; feet neutral, keep your core tight and back flat throughout the exercise.
  • Row the dumbbells to your chest. Your elbows must be pointing upward but should not go past shoulder level.
  • Resist the weight as you bring the dumbbells back to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When performing Dumbbell Upright Rows, do not swing your body by bending at the hips then using momentum to bring the dumbbells to shoulder level. Think of rowing the weight up by leading with your elbows.

At the top position, do not go past shoulder level or the tension shifts from the shoulders and more toward the traps and upper back.

Finally, the dumbbells must always travel close to your body.

If your shoulder rounds forward and pushes the dumbbells away from the body, tension will shift to the frontal head of the shoulders.

Variations: Kettlebell Upright Row, Barbell Upright Row

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Dumbbell Upright Row

How To Do Dumbbell Upright Rows