Dumbbell Upright Row
How to do it
Starting position
- Stand upright with your feet shoulder-width apart.
- Hold dumbbells in both hands and place them in front of your thighs.
- Grip the dumbbells firmly with the backs of your hands facing forward.
- Look straight ahead and brace your core.
Movement
- Pull the dumbbells vertically using your shoulder joints.
- Keep your wrists neutral so they do not bend.
- Pause briefly when the dumbbells reach sternum height.
- Slowly return to the starting position while feeling the resistance.
Breathing
Exhale as you lift the dumbbells and inhale as you lower them.
Trainer tips
- Raise your elbows up first and pull
- Pull the dumbbells up close to your body
Cautions
- Lifting the dumbbells too high strains the rotator cuff, so only raise them to solar plexus height.
- Pulling forcefully with momentum can injure your lower back, so keep your torso upright.
- Raising the wrists higher than the elbows
- Bouncing up with momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Side delts Traps |
|---|---|
| Secondary muscles | Front delts · Biceps · Forearms |
| Equipment |  Dumbbell Kettlebell Barbell Cable machine EZ bar |
| Movement pattern | Isolation |
| Rep range | 8–12 reps |
13 similar exercises
Representative exercise: Cable Upright Row
- Cable Upright Row
- Cable Upright Row (SZ Bar)
- Cable Upright Row (rope attachment)
- Bottle Weighted Upright Row
- Dumbbell Upright Row (back POV)
- Kettlebell Upright Row
- Smith Upright Row
- Stick Standing Upright Row
- EZ Bar Standing Upright Row
- Sitting Upright Row on a Chair
- Dumbbell One Arm Upright Row
- Cable High Pull with Rope Attachment
- Cable Lying Upright Row (SZ Bar)
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Lateral RaiseEasierDumbbell Lateral Pulse RaiseEasierCable Lying Upright Row (SZ Bar)HarderBarbell Upright RowSimilar exerciseCable Upright RowSimilar exerciseBand Upright Row (Under Two Feet)Similar exerciseSmith Upright RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.