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Shoulders · Dumbbell
Upright Row Dumbbell
Upright Row Dumbbell is an intermediate compound strength exercise that works the delts (shoulders), with the upper back and biceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Biceps · Biceps Brachii
How to do Upright Row Dumbbell
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your thighs). Let the dumbbells rest against your thighs.
- Lift the dumbbells straight up towards your chin, leading with your elbows and keeping the weights close to your body.
- Raise the dumbbells until your elbows are level with your shoulders, ensuring your upper arms are parallel to the floor.
- Slowly lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you lift the dumbbells and inhale as you lower them.
- Focus on using your shoulders and upper back to lift the dumbbells, avoiding excessive use of your biceps.
- Avoid lifting the dumbbells too high, which can put unnecessary strain on your shoulder joints.
Upright Row Dumbbell alternatives
More delts exercises
Upright Row Dumbbell FAQ
What muscles does Upright Row Dumbbell work?
Upright Row Dumbbell mainly works the delts in the shoulders (Deltoids). The upper back and biceps work as secondary muscles.
What equipment do you need for Upright Row Dumbbell?
You need a dumbbell.
How many sets and reps of Upright Row Dumbbell should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Upright Row Dumbbell good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Upright Row Dumbbell burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Upright Row Dumbbell?
Other exercises for the delts include Kettlebell Upright Row, Upright Row Barbell, Cable Upright Row With Ez Bar and Upright Row Cable Resistance Band.
For developers
Use Upright Row Dumbbell in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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