Shoulders
Dumbbell Upright Row
The Dumbbell Upright Row is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: side delts 36%, upper traps 20% and front delts 12%.
How to do it
- Stand with a dumbbell in each hand in front of the thighs, palms facing the body.
- Set the feet hip-width, knees soft, chest up.
- Pull the dumbbells up along the body, leading with the elbows out to the sides.
- Stop when the elbows reach shoulder height.
- Lower slowly until the arms are straight.
Tips
- Dumbbells let each hand find a comfortable path, so let them drift slightly apart as they rise.
- Keep the elbows above the hands.
- Keep the neck long and the shoulders away from the ears.
Common mistakes
- Pulling the dumbbells up to the chin with the elbows above the head.
- Swinging the torso to start the lift.
- Bending the wrists back at the top.
Muscles worked by the Dumbbell Upright Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pulling a bar up the body with elbows leading is shoulder abduction plus scapular elevation: lateral delt and upper traps lead, front delt and mid traps help, the elbow flexors carry the load.
Dumbbell Upright Row alternatives
Different equipment
- Cable Upright Row
- Resistance Band Upright Row
- Upright Row
- Cable Upright Row Wide
- Machine Upright Row
- Smith Machine Upright Row
Make it harder
Frequently asked questions
What muscles does the Dumbbell Upright Row work?
Mainly the side delts and upper traps. The front delts, mid traps and rear delts assist.
Is the Dumbbell Upright Row good for beginners?
Yes. The Dumbbell Upright Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Upright Row?
For example the Cable Upright Row, Resistance Band Upright Row and Upright Row. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Upright Row harder?
Add weight or reps, or move on to the Cable Upright Row and Cable Upright Row Wide.
Sources
- McAllister et al. 2013, JSCR 27(1):181-187 (grip width)
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