Upright Rows (Dumbbell)

Muscles Worked

Primary

Shoulders

Quick Cues

1

Lead with your elbows

2

Dumbbells close to your body

3

Stop at chin height

4

Control the descent

Equipment Needed

Dumbbells

Stand holding a dumbbell in each hand in front of your thighs, palms facing your body.
Pull both dumbbells straight up toward your chin, leading with your elbows.
Raise until your elbows are at or slightly above shoulder height.
Lower the dumbbells back down under control.
Keep the weights close to your body throughout.
Repeat for the desired number of repetitions.

Common Mistakes

Pulling too high above the shoulders

Shrugging the shoulders up

Using momentum to swing the dumbbells

Pro Tips

Pull toward your chin level with elbows leading

Use a lighter weight to avoid shoulder impingement

A wider grip emphasizes the lateral delts more

Your Progress

Variations

Barbell Upright Row

Cable Upright Row

Lateral Raise