Dumbbell Upright Row
The upright row trains the side delts and upper traps together in one movement, adding shoulder width and trap thickness.
Equipment
Dumbbells
Difficulty
beginner
Sets & reps
3 sets · 10-12 reps
Muscles worked
Side delts, Upper traps
A vertical pulling exercise that raises dumbbells up the front of the body, training the shoulders and upper traps together.
How to do it
- Stand holding a dumbbell in each hand in front of your thighs, palms facing your body.
- Pull the dumbbells straight up along your torso, leading with your elbows.
- Raise until your elbows reach roughly shoulder height.
- Lower back down under control to the starting position.
- Keep the dumbbells close to your body throughout the movement.
Coaching tips
- Stop raising once your elbows reach shoulder height — going higher can stress the shoulder joint.
- A wider grip on a barbell version (if you switch) tends to feel more comfortable on the shoulders than a narrow grip.
- If you feel shoulder discomfort, try a wider hand spacing or switch to lateral raises instead.
Common mistakes
- Raising the elbows too high, which can pinch the shoulder joint.
- Using momentum from the hips to swing the weight up.
Frequently asked questions
Are upright rows bad for the shoulders?
Raising the elbows too high is the main risk factor. Stopping at shoulder height and using a comfortable grip width makes this exercise safe for most lifters.
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