Dumbbell Upright Row

Exercise Summary
Primary Muscle(s) Traps
Secondary Muscle(s) None
Equipment Dumbbell
Emphasis Isolation
Type Pull

Dumbbell Upright Row Instructions

  • Grab a pair of dumbbells and stand up straight. Position them so that you are holding them to be horizontal to the floor with an overhand grip.
  • To get into starting position: Set your feet at shoulder width apart. Stand up straight gripping the dumbbells with your hands positioned a little wider than shoulder width apart in front of you. Your palms should be facing you.
  • Begin by lifting the dumbbells up in a straight path to chest height while flexing the elbows outwards. Maintain a straight back and keep your face forward.
  • After a quick pause, lower the dumbbells back to the start slowly in reverse motion, bringing the elbows back in.
  • Repeat for desired reps.


  • Keep slow, controlled movements.
  • Squeeze the traps at the top of the rep.
  • Keep elbows higher than the forearms bringing the dumbbells up.
  • Moving your body back or forth by leaning during the exercise will lessen the effect of the movement. Remain stable.
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