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

Dumbbell Upright Rows are a well known weight lifting exercise to work your shoulders. Would you really ensure that you do this lift safely to get stronger deltoids efficiently? You should read this tutorial to begin right now.

Dumbbell Upright Row Exercise Summary

  • Primary Muscles Worked: Deltoid – Lateral
  • Other Muscles (Secondary) Worked: Biceps Brachii, Brachialis, Brachioradialis, Deltoid – Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic or Auxiliary

Dumbbell Upright Row Procedure

  • 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.

Muscles Used

Target (Agonist)

  • Deltoid, Lateral


  • Biceps Brachii
  • Brachialis
  • Brachioradialis
  • Deltoid – Anterior
  • Infraspinatus
  • Rhomboid
  • Serratus Anterior
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle

Dynamic Stabilizers

  • None


  • Levator Scapulae
  • Trapezius – Upper

Antagonist Stabilizers

  • None


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.

Get More Bodybuilding Tips Here.

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.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Upright Row Recap

You at this instant be ready to train with dumbbell upright row thoroughly. Right now your following step is to execute dumbbell upright row as a component of a scheduled strength training routine to build-up your Deltoid.

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