How To Do Upright Rows With Dumbbells

If you’re looking to build stronger, more defined shoulders and traps, learning how to do upright rows with dumbbells is a fantastic move to add to your routine. This classic exercise is highly effective, but doing it correctly is key to getting the benefits and staying safe.

This section breaks down the complete movement from start to finish. We’ll cover everything from your starting stance to the full range of motion.

Step-by-Step Instructions for Proper Form

Follow these numbered steps closely to master the technique.

Stand tall with your feet roughly hip-width apart. Hold a dumbbell in each hand with a pronated (overhand) grip, palms facing your body.
Let the dumbbells hang in front of your thighs. This is your starting position. Keep your core braced, chest up, and shoulders back. Don’t slouch.
Initiate the movement by leading with your elbows. Exhale and pull the dumbbells vertically up along the front of your body. Your elbows should drive upward and outward, higher than your wrists.
Continue pulling until the dumbbells reach approximately chest or collarbone level. Your elbows should be at or slightly above shoulder height at the top of the movement.
Pause briefly at the top, focusing on squeezing your shoulder muscles and traps.
Inhale and slowly lower the dumbbells back to the starting position in a controlled manner. Resist the urge to just drop them.

Common Form Mistakes to Avoid

Even small errors can lead to discomfort or injury. Watch out for these common pitfalls.

Using Too Much Weight: This is the biggest mistake. It forces you to use momentum, strains your wrists, and compromises form.
Pulling Too High: Pulling the dumbbells above chest level increases impingement risk in the shoulder joint. Keep it at mid-chest or lower.
Leading with the Wrists: Your hands should not raise higher than your elbows. Think “elbows up” to engage the right muscles.
Rounding the Shoulders: Maintain a proud chest and tight core throughout. Don’t let your upper back hunch over.
Using Momentum: Avoid swinging your body or using a jerking motion to lift the weight. The movement should be strict and controlled.

Muscles Worked by the Dumbbell Upright Row

This is a compound exercise, meaning it works several muscle groups at once. The primary movers include:

Lateral Deltoids: These are the main shoulder muscles on the side, responsible for that capped, broad-shoulder look.
Trapezius (Upper Fibers): These muscles, especially at the top of the movement, get a great workout, contributing to thickness in your upper back and neck area.
Front Deltoids: The front shoulder muscles assist in the lifting phase.
Biceps Brachii: Your biceps act as synergists, helping to flex the elbow during the pull.

Benefits of Including Upright Rows in Your Workout

When performed correctly, this exercise offers several key advantages for your training.

Shoulder Development: It directly targets the lateral deltoids, which are crucial for building wider, more rounded shoulders.
Improved Upper Back Strength: It strengthens the traps and supports better posture when combined with other back exercises.
Exercise Variety: It provides a different stimulus compared to standard overhead presses or lateral raises, helping to break through plateaus.
Grip Strength: Holding the dumbbells throughout the set also challenges your forearm and grip muscles.

Choosing the Right Dumbbell Weight

Selecting an appropriate weight is non-negotiable for good form. Start much lighter than you think you need.

You should be able to perform 8-12 reps with perfect technique, feeling the burn in your shoulders and traps, not your wrists or lower back. If your form breaks down, the weight is too heavy. It’s better to progress slowly than to risk injury with a weight that’s to heavy.

Upright Row Variations and Alternatives

If the standard version doesn’t suit you, or you want to mix things up, consider these options.

Barbell Upright Row

This variation uses a barbell, allowing for potentially heavier loads. Grip width can be adjusted, but a closer grip may increase shoulder impingement risk for some individuals.

Cable Upright Row

Using a cable machine provides constant tension throughout the entire movement, which can enhance muscle activation. It’s a great choice for a different feel.

Kettlebell Upright Row

Performing the exercise with a single kettlebell held with both hands offers a unique grip challenge and can help correct muscle imbalances if done unilaterally later on.

Alternative Exercises

If you have pre-existing shoulder issues, these alternatives are often safer while targeting similar muscles:

Dumbbell Lateral Raises
Face Pulls
High Pulls (with a wider elbow path)
Scaption Raises

How to Program Upright Rows into Your Routine

This exercise fits best into your shoulder or upper body training days. Here’s a simple guide:

Frequency: 1-2 times per week is sufficient.
Sets and Reps: Aim for 3-4 sets of 8-12 repetitions. Focus on quality over quantity.
Placement: Perform upright rows after your primary compound movements (like overhead press) but before isolation work (like lateral raises).
Rest: Take 60-90 seconds of rest between sets to recover adequately.

Safety Considerations and Who Should Avoid Them

Upright rows have a reputation for potentially irritating the shoulder joint due to the internal rotation at the top. Listen to your body.

Individuals with a history of shoulder impingement, rotator cuff issues, or general shoulder pain should proceed with extreme caution or avoid the exercise altogether. Consulting with a physical therapist or qualified trainer is advised if you’re unsure. Always warm up your shoulders thoroughly before any pressing or pulling movements.

FAQ Section

Are upright rows with dumbbells bad for your shoulders?

They can be if performed with poor form, excessive weight, or by individuals with pre-existing shoulder conditions. With proper technique and appropriate load, many people can perform them safely. If you feel any pinching or pain, stop immediately.

What’s the difference between dumbbell and barbell upright rows?

Dumbbells allow for a more natural, individual arm path and can help prevent muscle imbalances. Barbells may let you lift more weight but can restrict wrist positioning and may increase impingement risk for some due to a fixed grip.

How high should I pull the dumbbells?

Aim for chest or collarbone height. Your elbows will be at or slightly above shoulder level. Pulling higher offers little extra benefit and significantly increases risk.

Can I do upright rows if I have wrist pain?

Wrist pain during this exercise often stems from gripping too hard or letting the wrists bend excessively. Ensure you’re not curling the weight with your wrists. If pain persists, try using wrist wraps or consider an alternative exercise like lateral raises.

Is it better to use a wide or narrow grip with dumbbells?

With dumbbells, your grip is generally fixed. The key is to focus on driving your elbows up and out. A common mistake is to think about lifting the dumbbells with your hands, which leads to a internally rotated, risky position.

Mastering how to do upright rows with dumbbells requires patience and attention to detail. Begin with light weight, prioritize a controlled motion, and consistently check your form. This approach will help you build stronger, more resilient shoulders effectively and safely over time.