- 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.
- 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.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 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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Review: Standing Dumbbell Upright Row
Dec 24, 2011 2:35 AM: When done properly this exercise is very effective.
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Review: Standing Dumbbell Upright Row
Nov 22, 2011 9:55 AM: One of my favorite workouts
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Tip: Standing Dumbbell Upright Row
Aug 24, 2011 6:01 PM: just remember to hold and bring down very slow.
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Review: Standing Dumbbell Upright Row
Dec 28, 2010 1:35 PM: i've been doing this exercise since i first started, and it really does a great job. you'll notice the difference in your shoulders pretty quickly
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Review: Standing Dumbbell Upright Row
Jul 2, 2010 9:44 PM: Great for traps. Did this along with dumbbell shrugs and traps got noticeably bigger in 3 months.
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Review: Standing Dumbbell Upright Row
Jun 25, 2010 5:45 PM: good form
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Review: Standing Dumbbell Upright Row
Mar 4, 2010 1:03 PM: This is also a great exercise for hitting the lateral deltoid. This head of the delt is only mildly stimulated on overhead pressing movements, so this is a great movement for overall shoulder growth.
of people found this review helpful
Review: Standing Dumbbell Upright Row
Mar 4, 2010 1:03 PM: This is also a great exercise for hitting the lateral deltoid. This head of the delt is only mildly stimulated on overhead pressing movements, so this is a great movement for overall shoulder growth.
of people found this review helpful
Review: Standing Dumbbell Upright Row
Jan 21, 2010 9:18 AM: This is one of my favorite shoulder/trap exercises. I have done this exercise since I first started working out and it shows in my traps. I like to alternate every so often in my shoulder workouts between dumbbells and the barbell. Just make sure when you are bringing the weight up above you chest...+See More
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Tip: Standing Dumbbell Upright Row
Dec 14, 2009 6:46 AM: Really good exercise for the traps... I do this alternating each arm.