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Dumbbell upright row

Standing with a dumbbell in each hand in front of the thighs, palms facing the body and the hands about shoulder-width, the elbows lead the dumbbells up close to the body, stopping at shoulder height: the upright row with a weight in each hand, which the NSCA's progression puts after the lateral and front raises.

Lateral raise family

Dumbbell upright row

DemandMedium
Equipment requiredA dumbbell
Muscle focusShoulders · Back · Biceps

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Stand with a dumbbell in each hand in front of the thighs, palms facing the body, the hands about shoulder-width apart.
  2. Lead with the elbows to draw the dumbbells straight up close to the body, stopping when the elbows reach shoulder height.
  3. Lower them slowly.

Form cues

  • The elbows stay above the hands.
  • Keep the wrists straight; don't pull the dumbbells to the chin.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Keep the hands at least a foot apart and stop when the elbows reach shoulder height: rows taken higher were linked to shoulder impingement. Leave it out with shoulder pain. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders. Also: Back, Biceps.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

A dumbbell

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Pain guides that use it

Part of a staged plan, with when to get help first.

Guides that use it

Similar moves

Cable upright row demonstrated on the 3D figure3D demoCable upright rowIntermediate · A cable machineSmith machine upright row demonstrated on the 3D figure3D demoSmith machine upright rowIntermediate · Strength machineBand upright row demonstrated on the 3D figure3D demoBand upright rowIntermediate · A bandOne-arm dumbbell upright row demonstrated on the 3D figure3D demoOne-arm dumbbell upright rowIntermediate · A dumbbellOne-arm Smith machine upright row demonstrated on the 3D figure3D demoOne-arm Smith machine upright rowIntermediate · Strength machineUpright barbell row demonstrated on the 3D figure3D demoUpright barbell rowIntermediate · A barbell

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Questions people ask

What muscles does the Dumbbell upright row work?

Mainly the shoulders, with help from the back and biceps.

What equipment do I need for the Dumbbell upright row?

A dumbbell.

Is the Dumbbell upright row good for beginners?

It is graded intermediate. If it is too hard right now, start with the Dumbbell lateral raise.

What is an easier alternative to the Dumbbell upright row?

Try the Dumbbell lateral raise or the Seated dumbbell lateral raise. Both are written steps in the same progression.

How do I make the Dumbbell upright row harder?

Progress to the Barbell rear-delt row or the Behind-the-neck press. Follow that guide’s technique and any stated timing.