Dumbbell Upright Row

Shoulders, TrapsDumbbells

A classic standing compound movement for the deltoids and upper traps. Dumbbells allow your hands to move along a natural path, making it easier on your joints than a rigid barbell.

How to do it

1Stand tall holding dumbbells in front of your thighs, palms facing you, with knees slightly bent.

2Brace your core, pull your shoulders down, and set your shoulder blades back.

3Pull the dumbbells upward along your body, leading the movement with your elbows.

4Raise the weights to mid- or upper-chest height, keeping your elbows higher than your wrists.

5Lower the dumbbells back down smoothly under complete control.

Common mistakes

Pulling your elbows too high above shoulder level, increasing the risk of shoulder impingement.

Swinging your body to momentum the weight up, stripping work away from the target muscles.

Rounding your back during the lift, which can cause lower back discomfort.

Breathing

Inhale before initiating the move, then exhale as you pull the dumbbells up.

Make it harder or easier

To regress, reduce the height of your pull to lower-chest level. To progress, add a strict pause at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.