How to do the Dumbbell Upright Row
- Start with the dumbbells in front of your thighs.
- Lead with your elbows and allow each hand to follow a comfortable path.
- Stop at or below shoulder height and lower slowly.
Common mistakes
- Shrugging to get extra height at the top.
- Swinging the weights away from your body.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Barbell Upright Row · Barbell
- Neutral-Grip Lat Pulldown · Machine
- Prone Lat Pulldown · Bodyweight
Frequently asked questions
What muscles does the Dumbbell Upright Row work?
Primary muscle group: Shoulders. Secondary muscles: upper traps, biceps.
How many reps should I do for the Dumbbell Upright Row?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Dumbbell Upright Row?
Compare the setup and equipment for these alternatives: Barbell Upright Row, Neutral-Grip Lat Pulldown, Prone Lat Pulldown.