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Dumbbell Upright Row


Dumbbell Upright Row
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Traps

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Shoulders

Dumbbell Upright Row Overview

A dumbbell upright row is a technique that builds the shoulder muscles. This is a variation on the wide grip barbell upright rows. It mimics a movement pattern called lateral raise.

Some professionals don't like the idea of doing upright rows as they believe it promotes shoulder impingement. If done correctly, however, it can help target the shoulders to encourage lean muscle growth.

How to Do it

  1. Pick the weight you want from the rack, and take a wider shoulder position with a narrower grip.
  2. Take a deep breath, exhale and then lift the dumbbells up to your chest.
  3. Slowly lower dumbbells to their original position.
  4. Continue repeating until you reach the desired number of reps.

Dumbbell Upright Row Tips

  1. Keep your elbows up, but keep the upper arms parallel to the ground. This could increase the chance of impingement.
  2. You may feel pain in your shoulders while you move. To lift the shoulders and expand the subacromial space, squeeze the traps.
  3. Do not allow your back to arch when you lift the dumbbells.
  4. Additional momentum can shift the weight to compensatory muscles if there is excess movement.
  5.  Keep your elbows up and head straight.

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