Dumbbell Upright Row
Dumbbell Upright Row fits into any delt-focused block, and independent dumbbell loading keeps the focus on delt size from every angle.
How to do Dumbbell Upright Row
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Upright Row Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Upright Row Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Easier and Harder Than Dumbbell Upright Row
Swap Dumbbell Upright Row For
Dumbbell Upright Row — Frequently Asked Questions
How do you do the Dumbbell Upright Row?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Let the dumbbells hang in front of your thighs, with your arms fully extended. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Upright Row work?
The Dumbbell Upright Row primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Upright Row should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Upright Row good for beginners?
Yes. The Dumbbell Upright Row is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Upright Row?
Try the Band Front Raise, Left Hook. Boxing or the Lever Shoulder Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
