How to Do a Dumbbell Upright Row | Benefits & Technique

If you want to shape your shoulders and bring out your traps, then the dumbbell upright row is an essential exercise.

Well-developed shoulder muscles can really make your upper body stand out and help you achieve that that v-taper aesthetic physique that many people aspire to.

What is a dumbbell upright row?

The dumbbell upright row is a compound exercise that targets your deltoids (shoulders) and traps (upper back) and biceps.

It’s a really simple exercise to perform. You hold a dumbbell in each hand and lift them vertically until they’re level with your collarbone, before lowering them back down.

Although it’s a simple move, it’s very easy to get wrong. Mastering the technique is important, ensuring you’re maximizing the muscle-building potential on your traps.

How to perform a dumbbell upright row

1. Hold the dumbbells at arm's length down by your thighs with your palms facing towards you. Your grip should be just less than shoulder width.

2. Slowly lift the dumbbells, keeping them close to the body with your elbows driving the motion. Your elbows should be higher than your forearms through the lift.

3. Once the dumbbells are level with your collarbone (nearly touching your chin), pause for a second at the top of the movement.

4. Slowly lower the dumbbells back down to your thighs and repeat for the desired amount of reps.