# Dumbbell Upright Row

A dumbbell pulling exercise targeting the traps and lateral delts. Used to build upper-shoulder size with a freer arm path than a barbell upright row.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/upright-row-dumbbell/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-upright-row/

## Muscles worked

- Traps: 9/10
- Side delts: 8/10
- Biceps: 3/10

## How to do the Dumbbell Upright Row

1. Stand with your feet hip-width apart, holding dumbbells at your thighs.
2. Let the dumbbells hang down, palms facing your body, arms straight.
3. Pull the weights up by driving your elbows to shoulder height.
4. Lower the dumbbells back down slowly to the starting position.

### Full technique — 7 steps

1. Stand tall with feet hip to shoulder width apart and hold dumbbells at your thighs.
2. Use a neutral grip with palms facing your body and let the dumbbells hang close.
3. Set your ribs down, keep your torso upright, and start with elbows fully extended.
4. Pull the dumbbells straight up by driving your elbows out and upward.
5. Keep the weights close to your torso as they travel from thigh level toward upper chest.
6. Raise until your elbows reach about shoulder height without forcing a higher pull.
7. Lower the dumbbells back down along the same path until your arms are straight again.

## Common mistakes

- Pulling with the hands first
- Yanking the dumbbells with momentum
- Raising elbows far above shoulders
- Letting dumbbells drift away
- Curling the weight upward

## Form cues

- Drive elbows up
- Stop at shoulder height
- Keep wrists below elbows
- Weights stay close

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Upright Row](https://seto.fit/exercises/cable-upright-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Upright Row](https://seto.fit/exercises/band-upright-row/) — Intermediate
- **This exercise: Dumbbell Upright Row — Intermediate**
- Harder: [Barbell Upright Row](https://seto.fit/exercises/barbell-upright-row/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Upright Row work?

Primary: Traps 9/10, Side delts 8/10. Also works: Biceps 3/10.

### When should I do the Dumbbell Upright Row in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Dumbbell Upright Row?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Upright Row?

Cable machine: Cable Upright Row.

### What is an easier version of the Dumbbell Upright Row?

Resistance Band Upright Row (Intermediate).

### What is a harder version of the Dumbbell Upright Row?

Barbell Upright Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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