Dumbbell Upright Row

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

Dumbbell Upright Row Instructions

  • Assume a strong lifting position: 
    • Core and glutes activated with a neutral spine
    • Chest up and shoulders back
    • Knees slightly bent and eyes fixed ahead.
  • Hold a pair of dumbbells in front of you with your arms extended.
    • Slight bend in the elbow
  • Raise the DB's vertically by focusing on pulling with your delts.
    • AVOID letting your traps shrug upwards. Maintain sound posture from start to finish.
    • Create the mind-muscle connection your delts are controlling the movement, your arms are passive.
  • The top position is just below your collarbone.


  • Don't raise the weight higher than your collarbone.
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