Dumbbell exercise

Upright Row (Dumbbell) form, muscles worked, and workout tracking

The dumbbell upright row trains the lateral and front deltoids and upper traps using two dumbbells, allowing a more natural wrist and shoulder path than a fixed bar while still building shoulder width.

Upright Row (Dumbbell) illustration

How to do Upright Row (Dumbbell)

  1. 1Stand tall holding a dumbbell in each hand with an overhand grip, resting in front of your thighs.
  2. 2Brace your core, keep your chest tall, and let your shoulders relax down and back.
  3. 3Exhale as you pull the dumbbells straight up close to your body, leading with your elbows until they reach upper-chest height.
  4. 4Keep your elbows higher than your wrists and avoid shrugging or using momentum.
  5. 5Inhale as you lower the dumbbells under control back to the start; repeat for the prescribed reps.

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Track Upright Row (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.