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Standing Dumbbell Upright Row

Exercise Data

Type: Strength
Main Muscle Worked: Traps
Other Muscles: Biceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.9

Out of 10

Excellent

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Standing Dumbbell Upright Row Images

Standing Dumbbell Upright Row
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Standing Dumbbell Upright Row
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Standing Dumbbell Upright Row Guide

Main Muscle: Traps

  1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.



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Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Standing Dumbbell Upright Row

Exercise Rating
10/10

Apr 4, 2014 12:41 PM: Definitely great for traps.



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of people found this review helpful

Review: Standing Dumbbell Upright Row

Exercise Rating
8/10

Jan 29, 2014 4:56 PM: Prefer using DB than a BB for this exercise since it allows for more natural wrist rotation.



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of people found this review helpful

Review: Standing Dumbbell Upright Row

Exercise Rating
10/10

Jan 19, 2014 1:30 PM: this exercise is great



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of people found this review helpful

Review: Standing Dumbbell Upright Row

Exercise Rating
10/10

Jan 17, 2014 6:44 AM: Excellent



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of people found this review helpful

Review: Standing Dumbbell Upright Row

Exercise Rating
10/10

Nov 21, 2013 9:08 AM: Tried this one yesterday for the first time. Great exercise - completely destroyed my traps.



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Tip: Standing Dumbbell Upright Row

Exercise Rating
9/10

Jul 17, 2013 2:46 AM: I recommend the below movement to avoid any shoulder injuries
http://www.bodyrecomposition.com/training/are-upright-rows-safe-qa.html



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of people found this review helpful

Review: Standing Dumbbell Upright Row

Exercise Rating
9/10

May 5, 2013 12:10 AM: Takes a bit to get it so you're feeling mostly the traps, but when you do it's great. Once you have it dialed in your still get a bit of the shoulder and triceps.



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of people found this review helpful

Review: Standing Dumbbell Upright Row

Exercise Rating
9/10

Mar 23, 2013 6:22 PM: Very good ex



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of people found this review helpful

Review: Standing Dumbbell Upright Row

Exercise Rating
10/10

Feb 11, 2013 6:59 PM: awesome



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of people found this review helpful

Review: Standing Dumbbell Upright Row

Exercise Rating
7/10

Oct 31, 2012 8:40 AM: not so sure about it :/ I feel mostly my forearms



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