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Visual demonstration of the Upright Row Dumbbell exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Shoulders
Secondary muscles
Trapezius Biceps
Equipment
Dumbbells
Exercise guide

Upright Row Dumbbell

4 steps Updated 29/08/2026

Upright Row Dumbbell is a free weights exercise targeting Shoulders (Deltoids) using Dumbbells.

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your thighs). Let the dumbbells rest against your thighs.
  2. Lift the dumbbells straight up towards your chin, leading with your elbows and keeping the weights close to your body.
  3. Raise the dumbbells until your elbows are level with your shoulders, ensuring your upper arms are parallel to the floor.
  4. Slowly lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Upright Row Dumbbell

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