Dumbbell Upright Row

Hold a dumbbell in each hand in front of your body. Pull them up along your torso, leading with the elbows, then lower.

TRAPEZIUS · PULL

Dumbbell Upright Row: how the movement is executed

How it is executed

Hold a dumbbell in each hand in front of your body.
Pull them up along your torso, leading with the elbows, then lower.

Muscles worked: Trapezius
Primary muscle: Trapezius
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Intermediate
What it is for: Hypertrophy

Watch the full tutorial

Variations and substitutions

Wide-Grip Barbell Upright RowBarbell Cable Upright RowCable

Dumbbell exercises Estimated 1RM calculator Back to the library

Put it to work in Kaizer

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Glossary and calculators

Zone 2 (aerobic base)Zone 2 is the aerobic intensity between 60 and 70% of heart-rate reserve, sustainable for a long time and low enough to hold a full conversation.Minimum effective volume (MEV)Minimum effective volume is the smallest number of weekly sets near failure that still produces adaptation in a muscle.Training volume calculatorHow many weekly sets a muscle gets

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