Standing Dumbbell Upright Row is a well-known exercise to build stronger and larger traps as well as shoulders. Many lifters incorporate this movement along with their shoulder or back exercises as it involves both of the body’s parts. The most common time to perform it is in moderate to high reps like 8-12 reps for each set or more.

When it comes to constructing strong, sculpted shoulders, exercises such as raises and presses garner the majority of the focus. However, if you’d like to boost strength and increase gains in muscle mass — in addition to nab the coveted shoulder caps think about adding the Standing Dumbbell Upright Row in your next exercise for your shoulder..

It is thought to be to be one of the most effective muscles builders for shoulder and back. It can also be dangerous for shoulders, and requires proper form to get the best results. It also assists in avoiding injuries. Integrate upright rows into your overall shoulder or upper body training day.

Instructions for Standing Dumbbell Upright Row

  • Grab a dumbbell with each hand using an extended (palms to the front) grip which is slightly smaller than the shoulder width. The dumbbells should rest on your legs. The arms should be extending with an incline at the elbows. Your rear should lie straight. This is the starting point.
  • Use your shoulders to sideways to raise the dumbbells while you exhale. The dumbbells must be close to your body when you lift them and your elbows should be driving the movement. Keep lifting the dumbbells until they’re close to your cheeks. Tips: Your elbows should be driving the movement. When lifting the dumbbells, you should make sure that your elbows never be lower than your forearms. Keep your torso still and hold for a second at top of the exercise.
  • Lower the dumbbells slowly back to the starting point. Inhale during this part of the exercise.
  • Repeat the exercise for the recommended number of repetitions.

Additional Information

  • Strengthens traps and makes them bigger and the lateral deltas
  • More shoulder-friendly than upright barbell rows
  • Great burnout on shoulder day
  • The Standing Dumbbell Upright Row works the muscles of deltoid (specifically the side and front head), the trapezius muscles and the Biceps.
  • Keep your shoulder engaged and minimize the chance of injury by limiting the lifting phase at the point that your elbows touch shoulder height, advises the fitness specialist at Beachbody Cody Braun.
  • Regularly exercising this way will increase the muscle size and strengthen in your biceps, back, and shoulders.

Alternates for Standing Dumbbell Upright Row

Standing Dumbbell Upright Row


I like to explore things and while doing so I also love to write about a few of them. Currently I am in process of learning how to write proper articles.