Target Muscle

    Shoulders

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ShouldersDumbbell

    Dumbbell Upright Row

    The dumbbell upright row is a strength exercise targeting the deltoids, with secondary emphasis on the traps and bicep. It involves lifting dumbbells from thigh level to chin height, leading with the elbows.

    Also Works

    TrapsBiceps

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.

    2. 2

      Let the dumbbells hang in front of your thighs, with your arms fully extended.

    3. 3

      Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.

    4. 4

      Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

    Master The Dumbbell Upright Row with Forge

    Get personalized coaching, form feedback, and workout plans featuring Dumbbell Upright Row and other exercises tailored to your goals.

    Join the Waitlist