HyperBody
Exercise library · Shoulders

Dumbbell Upright Row.

Dumbbell upright row allowing a freer path for the delts and traps.

BeginnerDumbbells
Dumbbell Upright Row
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Side delts
Secondary
Traps · Biceps
The play-by-play

How to do it.

  1. Step 01

    Stand holding two dumbbells in front of the thighs

  2. Step 02

    Pull the bells up along the torso

  3. Step 03

    Lead with the elbows high

  4. Step 04

    Stop at upper chest height

  5. Step 05

    Squeeze the shoulders at the top

  6. Step 06

    Lower under control

What separates good from great

Pro cues.

  • Allow a slightly wider path than a barbell

  • Avoid shrugging excessively

  • Keep the wrists relaxed