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Shoulders · Intermediate

Dumbbell Upright Row

Elbow-led vertical dumbbell pull for the shoulders and upper trapezius.

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Dumbbell Upright Row demonstration

Exercise overview

Training details

ShouldersTraps Neck

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with the dumbbells in front of your thighs, arms straight, and trunk firmly braced.
  2. 02Lead with the elbows as you draw them upward and outward while keeping the dumbbells close to your body.
  3. 03Stop at a comfortable height near the lower chest or shoulder line rather than forcing the elbows higher.
  4. 04Pause briefly with the wrists below the elbows, neck relaxed, and shoulders free of pinching or pain.
  5. 05Lower the dumbbells under control to full arm extension and reset before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Single Arm Upright RowRelated variationCable Bar Upright RowRelated variationSmith Machine Upright RowRelated variationCable Lying Upright RowRelated variationCable Rope Upright RowRelated variationSmith Machine Single Arm Upright Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Upright RowComparable substituteStanding Dumbbell Shoulder PressComparable substituteSkin The Cat

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