DUMBBELL UPRIGHT ROW
Shoulder and Trap Developer
Primary Muscles
Exercise Description
Stand holding dumbbells in front of your thighs with a neutral or pronated grip. Pull the dumbbells upward along your body, leading with your elbows, until they reach chest or shoulder height. Lower with control.
How To Perform
Stand tall with feet shoulder-width apart, holding dumbbells in front of your thighs.
Keep your core engaged and shoulders back.
Pull the dumbbells upward along your torso, leading with your elbows.
Raise the dumbbells to chest or shoulder height, keeping them close to your body.
Pause briefly at the top, feeling the contraction in your shoulders and traps.
Lower the dumbbells slowly back to the starting position.
Repeat for the desired number of reps.
Expert Tips
Lead with your elbows - Keep elbows higher than your wrists throughout the movement to target shoulders and traps effectively.
Control the range of motion - Stop at a comfortable height. Going too high can cause shoulder impingement in some individuals.
Keep dumbbells close - Maintain the dumbbells close to your body throughout the movement for better muscle engagement.
Avoid excessive weight - Use moderate weight to maintain proper form and protect your shoulders.
Common Mistakes
Pulling too high - Raising the dumbbells above shoulder height can cause shoulder impingement. Stop at a comfortable height.
Using momentum - Swinging or jerking the weight reduces muscle engagement and increases injury risk.
Shrugging excessively - While traps are involved, avoid excessive shrugging. Focus on pulling with elbows.
Flaring elbows too wide - Keep elbows in a natural position, not excessively wide, to protect shoulder joints.
Info – Dumbbell Upright Row
The dumbbell upright row is an effective compound exercise for developing the shoulders (deltoids) and upper traps. Using dumbbells instead of a barbell allows for a more natural movement pattern and can reduce the risk of shoulder impingement, as each arm can move independently.
Common mistakes include pulling the dumbbells too high (which can cause shoulder issues), using excessive momentum, and flaring the elbows too wide. Focus on leading with your elbows, keeping the dumbbells close to your body, and stopping at a comfortable height (typically chest to shoulder level). Use moderate weight to maintain proper form and protect your shoulders.
Equipment Required
Dumbbells