Dumbbell Upright Row (How To, Muscles Worked, Benefits)

The Dumbbell Upright Row targets the shoulders and upper traps by pulling the dumbbells vertically along your body. It’s a great way to build shoulder width and trap definition while also improving upper-body pulling strength.

Using dumbbells instead of a bar allows for a more natural wrist and shoulder position, reducing strain and improving comfort.

Primary Muscles Worked: Deltoids (Primarily Lateral), Trapezius
Secondary Muscles Worked: Biceps, Forearms
Equipment Needed: Dumbbells

How To Do DB Upright Rows

Step-by-Step Instructions

Set-Up:
- Stand tall with a dumbbell in each hand, palms facing your thighs, arms fully extended.
- Keep your feet shoulder-width apart, core tight, and shoulders pulled back.
Execution:
- Pull the dumbbells straight up toward your shoulders, keeping them close to your body.
- Lead with your elbows, raising them to about shoulder height.
- Pause briefly at the top, then lower the dumbbells back down with control.
Tips for Proper Form:
- If you find DB Upright Rows bother your shoulders, try stopping the elbows at, or just below, shoulder height and see if that improves comfort. If not, consider using an alternative for the movement.
- Move smoothly—don’t jerk the weight up.

Key Benefits

Builds shoulder and trap size for a broader, more defined upper body.
Improves vertical pulling strength and shoulder control.
More joint-friendly than barbell upright rows due to freedom of movement.

Modifications and Variations

Easier Option: Use lighter dumbbells or limit the range of motion.
Harder Option:
- Add a 1–2 second pause at the top of each rep.
- Perform with a slow tempo (e.g., 3 seconds up, 3 seconds down).
- Use single-arm upright rows for more core and shoulder control.

Common Mistakes

Shrugging the Shoulders Excessively: Focus on pulling through the delts, not just lifting the traps.
Bending Wrists: Keep wrists aligned with your forearms to avoid strain.

Reps and Sets Recommendations

For Hypertrophy: 3–4 sets of 10–12 reps with moderate weight.
For Strength: 4–5 sets of 6–8 reps with heavier dumbbells and controlled form.
As a Finisher: 2–3 sets of 15–20 reps with light weight and constant tension.

Dumbbell Upright Row Alternatives

If you’re unable to do dumbbell upright rows, for whatever reason, or you’re just wanting to mix up your workout a bit here are a few alternatives.

Barbell Upright Rows

If you don’t have dumbbells, Barbell Upright Rows can be a good alternative. The setup and the movement itself is basically exactly the same, only using a barbell in place of dumbbells.

Pro Tip: Barbell Upright Rows can be extremely uncomfortable for some lifters. If you experience any pain while trying to do them, opt for one of the other alternatives instead.

Band Upright Row

More similar to dumbbells, using a resistance band to do Band Upright Rows allows the lifter to find a movement path that is more comfortable for them.

Experiment slightly with the angles of the exercise to try and find where the movement feels best. If you find this Band Upright Rows to still irritate your shoulders, don’t do them. There are always other options for any exercise.

Shrugs

Barbell Shrug Muscles Worked — Barbell Shrugs work the upper trapezius. (Photo Credit: Makatserchyk / shutterstock.com)

While not an exact substitution, Shrugs are another great upper back/trapezius exercise. Shrugs come in multiple variations as well – barbell or dumbbell and different grip widths on the bar all can change up the lift.