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Last updated February 2, 2026
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shoulders
Upright Row (Dumbbell)
Lift dumbbells straight up the front of your body. Lead with your elbows high. Stop when elbows reach shoulder height.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side shoulders
Secondary
upper traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang at arm's length in front of your thighs.
- Step 2Position Your Body
- Engage your core and keep your back straight throughout the movement.
- Ensure your shoulders are relaxed and not hunched.
- Step 3Lift the Dumbbells
- Begin the movement by lifting the dumbbells straight up towards your chin.
- Keep your elbows higher than your wrists and close to your body as you lift.
- Step 4Reach the Top
- Continue lifting the dumbbells until they reach just below your chin.
- Pause briefly at the top of the movement, squeezing your shoulders.
- Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position with control.
- Ensure that your elbows remain slightly bent and do not drop below your shoulders.
- Step 6Repeat
- Repeat the lift and lower for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbells to your sides.
- Stand tall and take a moment to regain your balance before moving on.