Dumbbell Curl to Upright Row
Movement transitions from a curl into an upright row.
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Front Delts Side Delts Shoulders Traps Back
How to do it
- Stand tall holding a dumbbell in each hand with an underhand grip.
- Curl the weights up toward your shoulders while keeping elbows stationary.
- Lower the dumbbells to your thighs, then turn your palms to face your body.
- Pull the dumbbells up close to your body, leading with your elbows, until your elbows reach shoulder height.
- Lower the weights back to the start with controlled speed.
Common mistakes
- Using momentum to swing the dumbbells instead of muscle tension.
- Flaring elbows too wide during the curl portion of the lift.
- Shrugging shoulders excessively before the row phase begins.
- Allowing wrists to bend backward under the load of the row.
Safety
Avoid pulling the dumbbells higher than shoulder level to protect shoulder joints.
Do not arch your lower back to generate momentum for the upward pull.
Tips
- Keep the dumbbells close to your body throughout the entire range of motion.
- Initiate the row by leading with your elbows, not your hands.
- Maintain a neutral spine to prevent swinging the weights upward.
Details
- Base movement
- Biceps curl
- Combined with
- Upright row
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
