Dumbbell Upright Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Upright Row

Step by step instructions, muscle activation and variants for the Dumbbell Upright Row.

MediumSide shoulders

About this exercise

The dumbbell upright row is a compound shoulder and upper-back exercise that lifts both dumbbells vertically along the body to chin height. It develops the lateral deltoids and upper trapezius while also engaging the biceps as a secondary mover.

How to Perform

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body
  • Brace your core and keep your torso upright throughout the movement
  • Pull both dumbbells straight up along the front of your body by driving your elbows high and out to the sides
  • Raise until the dumbbells reach chin level and your elbows are above your shoulders
  • Pause briefly at the top, then slowly lower the dumbbells back to the starting position
  • Keep the dumbbells close to your body throughout the entire range of motion

Muscle Activation

Primary
Side shoulders
Secondary
BicepsRear shouldersFront shouldersOuter forearmMiddle chestTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Upright Row

The Dumbbell Upright Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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