Strength · Recomp guide

Standing Dumbbell Upright Row

The standing dumbbell upright row is a beginner strength exercise for your traps, using dumbbell.

Main muscles
Traps
Also works
Biceps, Shoulders
Equipment
Dumbbell
Level
Beginner
Standing Dumbbell Upright Row, starting position
Start
Standing Dumbbell Upright Row, end position
Finish

Setup

Stand tall with a dumbbell in each hand in front of your thighs, palms facing you.

How to do it

  1. Lead with your elbows.
  2. Pull the dumbbells up along your body.
  3. Stop when your elbows reach about shoulder height.
  4. Lower slowly.

Coaching cues

  • Elbows higher than your hands.
  • Stop at shoulder height.

Common mistakes

  • Pulling higher than shoulder height.
  • Swinging your body.

Safety

If it pinches the front of your shoulder, use a wider path or swap for lateral raises.

Alternatives to the standing dumbbell upright row

Dumbbell Shrug Dumbbell Barbell Shrug Barbell Upright Cable Row Cable Barbell Shrug Behind The Back Barbell Cable Shrugs Cable Calf-Machine Shoulder Shrug Machine