Dumbbell Upright Row: Your Quick How To Guide For Proper Form

Do you struggle with performing dumbbell upright rows? Are you finding it difficult to keep your form consistent throughout the exercise? Don’t worry, you’re not alone. Many beginners make the mistake of using too much weight, sacrificing form for reps, and neglecting the importance of proper warm-up exercises. It’s easy to feel frustrated and give up on this exercise altogether, but fear not! In this post, I’ll be sharing tips and techniques to help you perfect your dumbbell upright row, increase your strength, and prevent injury.

Dumbbell Upright Row Summary

Graphic image of a fit man performing alternate cable triceps extensions.

Dumbbell Upright Row Instructions

  • Take your dumbbells and stand up with the dumbbells in front of your hips.
  • Start a rep by lifting the dumbbells up above your chest, keep your elbows above your hands.
  • Then, pause at the top and slowly lower the dumbbells back down to the starting position.
  • Repeat until you have performed a complete set.

Video Tutorial

Quick Tip: How to Perform Dumbbell Upright Rows

Dumbbell Upright Row Muscles

Target (Agonist)


Dynamic Stabilizers

  • None


Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the dumbbell upright row exercise highlighted in red and the rest in blue.

Benefits of Dumbbell Upright Row

The Dumbbell Upright Row is a great exercise to include in a strength training routine as it specifically works the lateral deltoid muscle. This exercise helps build strength, stability and overall muscular balance in the shoulder area. It helps activate the lateral deltoid, which is an important muscle for proper posture and shoulder stability. When performed regularly, this exercise can help reduce the risk of injuries to the shoulder and upper arm area. Additionally, it helps with overall shoulder strength, which is important for activities such as lifting or carrying heavy objects.

Tips for Performing Dumbbell Upright Row

If you desire to attain the optimum muscle development, you need to take advantage of these uncomplicated tips. Most Importantly, if you wish to protect yourself against an injury, you should try these tips.

  • Use A Weightlifting Log. You ought to have a journal of all weights, sets and repetitions. When you are brilliant you may also note your rest durations. There are plenty of nice apps to use a record, or you can simply try a tiny note pad.
  • Exercise Where You Will Be Able To Check Your Form In A Mirror. You need to be able to maintain excellene form on each repetition, for you to make this happen you must be able to to see and fix your form.
  • Without Exception Incorporate Maximum Range Of Motion. When you use complete range of motion you will certainly make sure that you strain your whole muscle and that you maintain your flexibility.
  • Inhale While You Lengthen Your Muscles And Breathe Out When You Contract Your Muscles.

Benefits and Tips Video

How To: Dumbbell Upright-Row

Frequent Mistakes To Avoid

You ought to not make these common mistakes to keep nice technique and see large gains. Additionally, when you avoid these problems you will limit the risk of getting injuries.

  • Try Not To Attempt To Lift More Weight Than You Can Do Correctly. You are going to forfeit your technique and may well end in a trauma any time you make an attempt to use more than you should.
  • You’ll Do Better To Not Lift On Your Own. Your partner is usually an amazing driving force. Your workout partner can certainly be beneficial spotter.
  • You’ll Do Better To Not Make It To Easy. The primary way to get stronger will be to challenge yourself.

Find More Dumbbell Exercises Here

Variations and Complementary Exercises

To supplement the Dumbbell Upright Row, there are a variety of other exercises that work similar muscle groups. The following list contains variations, alternatives, and complementary exercises that can be used to further strengthen and tone the shoulder muscles.

EZ Bar Upright Row

Graphic image of EZ Bar Upright Row.

The EZ Bar Upright Row is a great alternative or complementary exercise to the Dumbbell Upright Row. This exercise primarily targets the same muscles as the Dumbbell Upright Row; the trapezius, the deltoids and the biceps. This exercise is performed with an EZ Bar and can be used with a variety of grips; wide, medium and narrow. The EZ Bar Upright Row is a great exercise for increasing strength in the upper body and is an excellent alternative for those who are looking for a variation on the Dumbbell Upright Row.

Incline Dumbbell Front Raise

Graphic image of Incline Dumbbell Front Raise.

The Incline Dumbbell Front Raise is an excellent complementary or alternative exercise to the Dumbbell Upright Row. This exercise focuses on the front deltoids, which are important for shoulder stability and posture. It can be done with a pair of dumbbells, and the movement involves raising the dumbbells from your sides up and in front of you until your arms are parallel to the ground. It is important to maintain good form during this exercise to ensure proper activation of the front deltoids and prevent any potential injury. By combining the Incline Dumbbell Front Raise with the Dumbbell Upright Row, you will be able to target both the front and back deltoids for a balanced shoulder workout.

Incline Dumbbell Lateral Raise

Graphic image of Incline Dumbbell Lateral Raise.

The incline dumbbell lateral raise is a great complementary exercise for the upright row. This exercise works the same muscles as the upright row, but from a different angle. It targets the same shoulder muscles, with emphasis on the anterior deltoid and trapezius muscles. The incline dumbbell lateral raise is performed by standing with the feet shoulder-width apart and holding two dumbbells at your side. You then raise your arms up and out to your sides until they reach shoulder height, and then slowly lower them back down. This exercise will help develop shoulder strength and stability while also providing an alternative to the upright row.

Check Out These Top Dumbbell Exercises

Incline Dumbbell One Arm Lateral Raise

Graphic image of Incline Dumbbell One Arm Lateral Raise.

The incline dumbbell one arm lateral raise is a great complementary or alternative exercise for the dumbbell upright row. This exercise targets the same muscles of the shoulder and upper back but in a different way. It requires you to move the weight in an outward direction while keeping your elbow close to your body, rather than raising it up. It also works on stabilizing the shoulder muscles and improving range of motion. This exercise can be done standing or seated, making it a great addition to any strength training routine.

Incline Dumbbell Raise

Graphic image of Incline Dumbbell Raise.

The Incline Dumbbell Raise is a great alternative or complementary exercise for the Dumbbell Upright Row. It is an excellent shoulder and back strengthening exercise that targets the anterior, middle, and posterior deltoids. To do this exercise, begin by sitting on a flat bench with your feet firmly planted on the floor. Grasp a pair of dumbbells and slowly raise them in front of you at an incline angle until they reach shoulder level. Hold the position for a few seconds before slowly returning to the starting position. This exercise should be done with a slow and controlled motion to maximize its benefits.

Incline Dumbbell Rear Lateral Raise

Graphic image of Incline Dumbbell Rear Lateral Raise.

The Incline Dumbbell Rear Lateral Raise is a great alternative or complementary exercise to the Dumbbell Upright Row. This exercise works the muscles of the back and shoulders, with an emphasis on the lateral deltoids. It is performed by lying face down on an incline bench and holding dumbbells in each hand. The arms are then raised up and out to the sides until they reach shoulder level. The arms are then lowered to the starting position. This exercise is ideal for developing overall shoulder strength and size, and can be used to increase the difficulty of the Dumbbell Upright Row.

Find More Shoulders Exercises Here

Opposing Complementary Exercises

To ensure that you are giving your body a full workout, it is important to include exercises that work opposing muscle groups. Here are some exercises that you can use to compliment the exercise Dumbbell Upright Row and work the opposing muscles.

Barbell Decline Pullover

Graphic image of Barbell Decline Pullover.

The Barbell Decline Pullover is a great exercise to complement the Dumbbell Upright Row, as it works the opposite muscle group. The decline pullover targets the lower lats and the chest, while the upright row activates the upper lats and the shoulders. Both exercises help to build a strong and toned upper body. The decline pullover also helps to strengthen the core, while the upright row helps to develop shoulder stability and mobility. When combined, these exercises help to build a strong, balanced upper body.

Barbell Bench Press

Graphic image of Barbell Bench Press.

The barbell bench press is a great exercise to compliment the dumbbell upright row. It works the opposing muscle group of the upper body, which is the chest. By targeting the chest muscles, the barbell bench press helps to ensure that your upper body is properly balanced and that no one muscle group is overworked or neglected. When performing the barbell bench press, you are pushing the weight away from your body, which works your chest muscles. The dumbbell upright row works the opposite muscle group, which are the shoulder and back muscles. By performing both of these exercises together, you can ensure that your upper body remains balanced and that all of your muscle groups are being worked in a proper manner.

Barbell Reverse Grip Decline Bench Press

Graphic image of Barbell Reverse Grip Decline Bench Press.

The Barbell Reverse Grip Decline Bench Press is an effective exercise to target the chest and triceps muscles. This exercise helps to build overall strength and power in the lower chest and triceps muscles. It is complementary to the Dumbbell Upright Row, which works the shoulders and upper arms, as it works the opposing muscle group. This combination of exercises helps to develop balance and strength in the upper body muscles and provides a more effective workout.

Row Your Way to Strong and Sexy Shoulders

Strong and sexy shoulders are key to an overall fit and toned physique. One effective exercise for developing shoulder strength is the dumbbell upright row. By targeting the muscles in your shoulders and upper back, this exercise helps to improve posture, enhance athletic performance, and prevent injury. Incorporating dumbbell upright rows into your workout routine several times a week can help build endurance, increase range of motion and create sexy, strong shoulders that are sure to turn heads!

References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Dumbbell Exercises

Pin image for dumbbell upright row post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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