The dumbbell upright row is a simple but powerful upper-body exercise that targets your shoulders and upper back. The main muscle group it works is the deltoids, especially the lateral (side) portion, which contributes to shoulder width and strength. This move also involves the trapezius and biceps to a lesser extent, making it a solid choice for upper-body development.
How to Do the Dumbbell Upright Row
- Start Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing your thighs (overhand grip). Let your arms hang naturally in front of you.
- Lift: Keeping the dumbbells close to your body, pull them straight up toward your collarbone. Your elbows should rise higher than your hands and stay flared out to the sides.
- Pause: At the top of the movement, pause briefly when the dumbbells are near chest height and your elbows are nearly at shoulder level.
- Lower: Slowly lower the dumbbells back to the starting position under control.
Muscles Worked
- Primary: Lateral deltoids
- Secondary: Upper trapezius, rhomboids, biceps, forearms
Recommended Sets, Reps, and Weight
- Beginners: 3 sets of 10–12 reps using light to moderate weight (10–15 lbs per dumbbell)
- Intermediate: 3–4 sets of 8–10 reps using moderate to heavy weight (15–30 lbs per dumbbell)
- Advanced: 4–5 sets of 6–8 reps with heavier weight (30+ lbs per dumbbell), only if form is not compromised
Daily Weight Recommendation to Improve
If you’re training this movement 2–3 times a week (ideal frequency for growth), aim to increase the dumbbell weight by 2.5–5 lbs per week if your form remains strict. Stick to progressive overload by slowly increasing either weight or reps each session.
Tips for Safety and Performance
- Don’t lift the dumbbells too high (past shoulder level), as this can stress the shoulder joints.
- Keep your back straight and core braced to avoid momentum or swaying.
- Avoid jerking the weights or using excessive load that compromises elbow or wrist positioning.
Incorporate the dumbbell upright row into your shoulder day or upper-body push routines to round out your deltoid training and build strong, wide shoulders.
