Dumbbell Upright Row
Stand holding dumbbells in front of your thighs, palms facing you. Pull the weights up along your body, leading with elbows, until they reach upper chest level. Keep elbows higher than wrists and allow a natural outward arc. Lower with control. Dumbbells allow a more shoulder-friendly range of motion than barbell version.
Muscles worked
Primary
Equipment
How to do it
- Stand tall with dumbbells in front of the thighs and palms facing the body.
- Brace the core and keep wrists straight.
- Pull the dumbbells upward close to the body with elbows leading.
- Stop around lower-chest height or before the shoulders pinch.
- Pause briefly without shrugging hard.
- Lower under control to straight arms.
Watch for
- Pulling the elbows far above shoulder height.
- Letting the dumbbells drift away from the body.
- Leaning back to finish the rep.
Breathing
Exhale as you pull up, inhale as you lower.
Tip
Use dumbbells if a barbell forces your wrists into an uncomfortable angle.
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