Exercise library · Shoulders
Dumbbell Upright Row.
Dumbbell upright row allowing a freer path for the delts and traps.
Also known as: DB Upright Row
BeginnerDumbbells
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Stand holding two dumbbells in front of the thighs
- Step 02
Pull the bells up along the torso
- Step 03
Lead with the elbows high
- Step 04
Stop at upper chest height
- Step 05
Squeeze the shoulders at the top
- 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
Common questions
Questions, answered.
- What is the Dumbbell Upright Row?
- Dumbbell upright row allowing a freer path for the delts and traps.
- What muscles does the Dumbbell Upright Row work?
- The Dumbbell Upright Row primarily works your side delts. It also recruits your traps and biceps as secondary movers.
- What equipment do I need for the Dumbbell Upright Row?
- You need dumbbells to perform the Dumbbell Upright Row.
- How many sets and reps should I do for the Dumbbell Upright Row?
- A typical prescription for the Dumbbell Upright Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
- Is the Dumbbell Upright Row good for beginners?
- Yes. The Dumbbell Upright Row is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
More on HyperBody