Shoulders · Vertical pull
Dumbbell Upright Row
The dumbbell upright row is a standing shoulder exercise where you lift a pair of dumbbells from your thighs toward your chest, leading with your elbows. Dumbbells let your wrists and shoulders follow a freer, more natural path than a fixed bar, which often makes it more comfortable for the shoulders while still training the side delts and traps.
Also known as: Dumbbell upright rows, DB upright row, Standing dumbbell upright row
- Muscle group
- Shoulders
- Movement pattern
- Vertical pull
- Type
- Compound
- Equipment
- Dumbbells
- Difficulty
- Beginner
What muscles does the dumbbell upright row work?
Primary movers
- Lateral deltoid
- Trapezius (upper)
Assisting muscles
- Anterior deltoid
- Biceps brachii
- Brachialis
- Forearms
The side delts raise the arms and the upper traps elevate the shoulders. This makes the upright row a combined shoulder and trap exercise.
Dumbbells let the hands be at slightly different heights and rotate during the pull, so the shoulders are not locked into one path.
The biceps and brachialis assist, and the forearms work to grip the weights.
Because the load is split between two hands, the weight will be lighter than with a barbell. That is usually a good thing for a movement that can pinch the shoulders.
How to do the dumbbell upright row
Setup
- 1
Stand with your feet shoulder-width apart.
- 2
Hold a dumbbell in each hand in front of your thighs with an overhand grip.
- 3
Keep your chest up and your core braced.
- 4
Stand tall with the dumbbells close to your body.
Execution
- 1
Pull the dumbbells up along your body, leading with your elbows.
- 2
Raise your elbows above your wrists.
- 3
Stop at about chest height.
- 4
Pause briefly at the top.
- 5
Lower under control.
- 6
Keep your torso upright.
Common dumbbell upright row mistakes
Pulling too high
Raising the dumbbells to the chin pushes the shoulders into a pinch point.
The fix: Stop at chest height.
Letting the dumbbells drift away
Moving them forward adds shoulder strain.
The fix: Keep them close to your torso.
Using momentum
Swinging the body reduces delt work.
The fix: Lower the weight and keep your torso still.
Elbows below wrists
Leading with the hands turns it into a shrug and curl.
The fix: Lead with your elbows.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–12 | Moderate, 1–2 RIR | 60–90 s |
| Endurance | 2–3 | 12–15 | Light | 60 s |
| Beginner | 2–3 | 10 | Light | 60 s |
Pick a moderate weight and stay in a comfortable range. If it irritates the shoulder, swap for lateral raises or a cable upright row. Use it for volume after your main pressing.
Running the dumbbell upright row in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayDumbbell Upright Row variations and alternatives
Barbell Upright Row
HarderA fixed bar that allows heavier loads but a less flexible path.
Cable Upright Row
AlternativeA cable version with constant tension.
Lateral Raise
EasierA more isolated side-delt movement.
Dumbbell Shrugs
AlternativeA trap-focused exercise.
Dumbbell Shoulder Press
AlternativeA pressing movement for the delts.
Frequently asked questions
Are dumbbell upright rows safer than barbell?
Often more comfortable, as dumbbells allow a natural hand path. They still carry some pinch risk if you pull too high.
How high should I lift?
To about chest height, with your elbows just above your wrists.
What do they work?
The side delts and upper traps mainly, with the biceps and forearms assisting.
How heavy should I go?
Moderate. Choose a weight you can lift for 10 to 12 reps without swinging.
Can I do them one arm at a time?
Yes, though most people do both arms together. A single arm lets you focus on balance.
Hercules tracks every dumbbell upright row you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play