How to do the Dumbbell Upright Row
- Stand with your feet hip-width apart, holding dumbbells at your thighs.
- Let the dumbbells hang down, palms facing your body, arms straight.
- Pull the weights up by driving your elbows to shoulder height.
- Lower the dumbbells back down slowly to the starting position.
Full technique — 7 steps
- Stand tall with feet hip to shoulder width apart and hold dumbbells at your thighs.
- Use a neutral grip with palms facing your body and let the dumbbells hang close.
- Set your ribs down, keep your torso upright, and start with elbows fully extended.
- Pull the dumbbells straight up by driving your elbows out and upward.
- Keep the weights close to your torso as they travel from thigh level toward upper chest.
- Raise until your elbows reach about shoulder height without forcing a higher pull.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Upright Row Same level
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
- This exercise Dumbbell Upright Row
- Harder Barbell Upright Row
Too hard for now? Start with the Resistance Band Upright Row.
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).
