Shoulders / Intermediate / Compound (multi-joint)

Dumbbell Upright Row

A standing pull raising the dumbbells up the front of the body that builds the side delts and traps.

At a glance

Primary

Side delts, Upper traps

Secondary

Front delts, Biceps, Upper back (rhomboids, mid/lower traps)

Equipment

Dumbbells

Movement pattern

Lateral raise (abduction), Shrug, Elbow flexion (curl)

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

Loads the shoulder, wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand holding a dumbbell in each hand in front of your thighs, palms facing you.
2. Lead with your elbows and pull the dumbbells up close to your body.
3. Raise until your elbows are at about shoulder height.
4. Lower under control to the start.

Tips

• Stop at shoulder height to avoid shoulder impingement.
• Keep the dumbbells close to the body.

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