Standing Dumbbell Upright Row
The Standing Dumbbell Upright Row is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Traps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The traps handles the primary load during this movement. The biceps and shoulders assist as stabilizers throughout the range of motion.
How to Standing Dumbbell Upright Row
- 1
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- 2
Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- 3
Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Dumbbell Upright Row work?
The Standing Dumbbell Upright Row primarily works the Traps. Secondary muscles include the Biceps, Shoulders, which assist during the movement.
Is the Standing Dumbbell Upright Row good for beginners?
Yes, the Standing Dumbbell Upright Row is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Standing Dumbbell Upright Row?
You need dumbbell to perform the Standing Dumbbell Upright Row. Most commercial gyms will have this available.
Track Your Progress
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