Dumbbell Upright Row
Auto DetectedDumbbell upright row is a vertical pull exercise that targets side and front deltoids plus upper trapezius to build shoulder and upper back strength and muscle; lead with elbows to reduce impingement risk.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Traps
8/10Upper Traps
Biceps
5/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand feet shoulder-width apart holding dumbbells in front of thighs with palms facing body; knees slightly bent core engaged shoulders retracted.
- Lead with elbows to pull dumbbells up keeping them close to body.
- Drive elbows out and up until at shoulder height.
- Squeeze shoulder blades at top.
- Lower dumbbells slowly resisting gravity.
- Keep wrists below elbows throughout.
- Maintain tall posture without shrugging.
Coaching Tips
Form Cues
- Lead with elbows
- Keep weights close
- Elbows higher than hands
- Squeeze at top
- Control the lower
Breathing
Inhale during descent; exhale as you pull up and brace core.
Tempo
2-1-1
Range of Motion
Pull until elbows at or below shoulders dumbbells to mid-chest; lower to full arm extension at thighs.
Safety
Safety Notes
- Avoid if shoulder impingement present
- Use light weight for form
- Stop if pain in shoulders
- Keep elbows below shoulder height
Spotting
Spotting not typically needed; assist at sides if heavy loads used.
Common Mistakes
- Pulling too high risking impingement
- Using momentum or swinging
- Shrugging shoulders early
- Letting elbows drop below wrists
When to Avoid
- shoulder impingement
- acute shoulder injury
Flexibility Needed
- shoulder abduction to 90 degrees
- thoracic mobility
Build Up First
- proper vertical pull form
- shoulder stability
Also known as
DB Upright Row, Dumbbell High Pull
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Single-Arm Upright Row
Dumbbells
Shoulders, Traps
Dumbbell Bent-Over Row
Dumbbells
Lats, Traps
Dumbbell Bird Dog Row
Dumbbells
Lats, Traps
Dumbbell Chest Supported Row on Stability Ball
Dumbbells, Stability Ball
Lats, Traps
Dumbbell Chest-Supported Row
Dumbbells, Incline Bench
Lats, Traps
Dumbbell Knee Supported Lawnmower Row
Dumbbells, Flat Bench
Lats, Traps
Dumbbell Pendlay Row
Dumbbells
Lats, Traps
Dumbbell Rear Delt Row
Dumbbells
Shoulders, Lats
Dumbbell Renegade Row
Dumbbells
Lats, Traps
Dumbbell Renegade Row with Push-Up
Dumbbells
Chest, Lats
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
