Standing Dumbbell Upright Row

How to do the Standing Dumbbell Upright Row

1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	traps
Secondary	biceps, shoulders
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Upright Row - With Bands Resistance Bands Kettlebell Sumo High Pull Kettlebell Scapular Pull-Up Bodyweight Smith Machine Upright Row Machine Upright Cable Row Cable Machine Barbell Shrug Barbell

Harder than the Standing Dumbbell Upright Row

Snatch Shrug intermediate · Barbell Upright Cable Row intermediate · Cable Machine Kettlebell Sumo High Pull intermediate · Kettlebell

Superset the Standing Dumbbell Upright Row with

Opposing chest work — alternate sets without extra rest.

Decline Dumbbell Bench Press chest Decline Dumbbell Flyes chest Dumbbell Bench Press chest Dumbbell Bench Press with Neutral Grip chest

Common questions

What muscles does the Standing Dumbbell Upright Row work?

The Standing Dumbbell Upright Row primarily works the traps, with the biceps and shoulders as secondary movers. Smith Machine Upright Row, Kettlebell Sumo High Pull, and Upright Cable Row train the same muscle, across 7 equipment types.

What equipment do you need for the Standing Dumbbell Upright Row?

Dumbbells. Without dumbbells, Upright Row - With Bands, Kettlebell Sumo High Pull, and Scapular Pull-Up train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Standing Dumbbell Upright Row suitable for beginners?

Yes, the Standing Dumbbell Upright Row is rated beginner. Snatch Shrug, Upright Cable Row, and Kettlebell Sumo High Pull are the progressions from here.

Where should the Standing Dumbbell Upright Row go in a workout?

Early — the Standing Dumbbell Upright Row is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Decline Dumbbell Bench Press and Decline Dumbbell Flyes later.

Similar exercises

Smith Machine Upright Row Machine Kettlebell Sumo High Pull Kettlebell Upright Cable Row Cable Machine Upright Row - With Bands Resistance Bands Clean Shrug Barbell Smith Machine Behind the Back Shrug Machine