Zirv Fitness
Strength exercise

Dumbbell Upright Row

How to do it

  1. Stand tall holding a dumbbell in each hand in front of your thighs with your palms facing your body.
  2. Set your feet hip width apart and brace your core to keep your torso from swaying.
  3. Pull the dumbbells straight up along your body by leading with your elbows, driving the lift through your side deltoids and trapezius.
  4. Raise the dumbbells to about chest height and squeeze the side delts and traps at the top while the biceps assist the bend at your elbows.
  5. Exhale as you pull, pause briefly, then lower the dumbbells back down under control.
  6. Keep the dumbbells close to your torso throughout, avoiding swinging them outward away from your body.

Muscles worked

Lateral DeltoidMiddle portion of the shoulder muscle responsible for shoulder abduction. All Lateral Deltoid exercises
TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Side Delts exercises

Band Upright RowBarbell Upright RowCable Upright RowSmith Machine Upright RowBand Lateral RaiseBarbell Lateral Raise
Type
Strength
Equipment
Dumbbells
Primary muscles
Lateral Deltoid, Trapezius, Biceps
Measured in
Reps and weight