Dumbbell Upright Row

Learn how to perform upright rows correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Dumbbell Upright Row

Primary Muscles: Upper Body,  Shoulders

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Stand with your feet hip-width apart, holding weights firmly with each hand. Position your arms directly beneath your shoulders, the palm of your hand should be wrapped around the dumbbells, facing your hips.

  2. Keeping the shoulder blades back and chest up, raise the weights vertically by lifting your elbows to the ceiling. Pause briefly when your elbows reach shoulder-height.

  3. Slowly lower the dumbbells to the starting position. Repeat the movement for the specified amount of time or repetitions. Be sure to keep your shoulder blades pulled together and chest up.

  4. You should feel this exercise challenging your shoulders, traps, and upper back.

Alternative Exercises:

Barbell Upright Row  Shoulder Raise

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