Dumbbell Upright Row (back POV)
What Dumbbell Upright Row (back POV) really gives you is overhead strength that holds up, driven by independent dumbbell loading.
How to do Dumbbell Upright Row (back POV)
- 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 and your palms facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides.
- 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 (back POV) Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Upright Row (back POV) Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Dumbbell Upright Row (back POV)
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Dumbbell Upright Row (back POV) — Frequently Asked Questions
How do you do the Dumbbell Upright Row (back POV)?
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 and your palms facing your body. 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 (back POV) work?
The Dumbbell Upright Row (back POV) 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 (back POV) should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 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 (back POV) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Upright Row (back POV)?
Try the Kettlebell Double Push Press, Smith Upright Row or the Lever Shoulder Press V. 3. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
