Shoulders
The main muscle group listed for this exercise.
Exercise guide
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
Standing Dumbbell Upright Row also involves arms, back.
Strength
Movement pattern: pull. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Standing Dumbbell Upright Row
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Rear Delt Row
Barbell Rear Delt Row is a beginner-friendly shoulder exercise performed with a barbell. It also involves the arms and back.
View exerciseDumbbell One-Arm Upright Row
Dumbbell One-Arm Upright Row is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseLow Pulley Row To Neck
Low Pulley Row To Neck is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
View exerciseBent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row is a beginner-friendly back exercise performed with dumbbells. It also involves the arms and shoulders.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Standing Dumbbell Upright Row.
What muscles does Standing Dumbbell Upright Row work?
Standing Dumbbell Upright Row primarily trains the shoulders and also involves the arms and back.
Is Standing Dumbbell Upright Row beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Standing Dumbbell Upright Row?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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