How to do a Dumbbell Upright Row

Authored by Fitbod

About Dumbbell Upright Row

Sets Logged
1,422,799
Popularity Rank
102nd
Difficulty
Beginner
Trapezius Strength
46 mSCORE 12th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Dumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.

  1. In an upright standing position, grab a pair of dumbbells with extended arms resting the dumbbells in front of your hips, palms facing in.
  2. Keep the dumbbells next to your body and traveling vertical from the floor as you flex elbows up towards the ceiling.
  3. Maintain a neutral spine throughout the exercise.
  4. Once the dumbbells have reached chest height, lower them back to the starting position.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight