VARIATIONS
Dumbbell Upright Row
Two dumbbells pulled vertically simultaneously.
This movement targets the lateral deltoids and upper traps to build shoulder width and upper back thickness. It also recruits the biceps as secondary movers during the pulling phase.
HOW TO DO IT
- Stand tall holding a dumbbell in each hand with palms facing your thighs.
- Keep the weights close to your body as you pull them upward.
- Lead the movement with your elbows until they reach shoulder height.
- Pause briefly at the top when the weights are near your chin.
- Lower the dumbbells slowly back to the starting position.
COMMON MISTAKES
- Flaring elbows out wider than the shoulders.
- Using momentum to swing the weights up.
- Rolling shoulders forward at the top of the lift.
- Pulling the bar too high towards the neck.
TIPS
- Lead with your elbows, not your wrists.
- Keep the dumbbells within an inch of your torso.
- Stop pulling once your elbows align with your shoulders.
SAFETY
- Avoid pulling elbows above shoulder level to prevent shoulder impingement.
- Do not use excessive weight that forces internal rotation of the shoulder.
DETAILS
- Muscles
- ShouldersTrapsBack
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Upright row
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
SIMILAR EXERCISES
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