Dumbbell Upright Row
A shoulder and upper-back isolation move that pulls a pair of dumbbells vertically along the body.
Equipment: Dumbbells
How to do it
- 1Stand holding a dumbbell in each hand in front of your thighs, palms facing your body.
- 2Pull the dumbbells straight up along your torso, leading with your elbows.
- 3Raise them to roughly chest height, keeping the dumbbells close to your body.
- 4Lower back down under control to the starting position.
Common mistakes
- Pulling the elbows above shoulder height, which can irritate the shoulder joint for some lifters.
- Using a grip that's too narrow, which increases internal shoulder rotation and discomfort.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dumbbell Upright Row safe for beginners?
The Dumbbell Upright Row is tagged intermediate, meaning it generally works best once you already have some pull training experience. If you're new to training, the Face Pull trains the same main muscle and is a simpler place to start, though it's a different movement, so it builds general strength rather than directly preparing you for this one.
See the Face PullWhat muscles does the Dumbbell Upright Row work?
The primary mover is your shoulders. As a pull movement, it also involves your triceps and upper chest.
What can I substitute if I don't have dumbbells for the Dumbbell Upright Row?
There's no close equivalent in the database without dumbbells. The Face Pull trains the same main muscle group, but it's a different movement, so treat it as a broad alternative rather than a direct replacement.
See the Face PullRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.