Standing Dumbbell Upright Row
How to do the Standing Dumbbell Upright Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Traps
Biceps, Shoulders
Dumbbell
How to do the Standing Dumbbell Upright Row
- 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.
Log it, see it on your body.
Every Standing Dumbbell Upright Row set you log feeds Ascend's anatomy heatmap, so your traps volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Standing Dumbbell Upright Row fits
The Standing Dumbbell Upright Row shows up in training built around a specific goal. See how it fits:
More traps exercises
Standing Dumbbell Upright Row: common questions
What muscles does the Standing Dumbbell Upright Row work?
The Standing Dumbbell Upright Row primarily works the Traps. It also recruits the Biceps and Shoulders as supporting muscles.
Is the Standing Dumbbell Upright Row suitable for beginners?
Yes. The Standing Dumbbell Upright Row is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Standing Dumbbell Upright Row?
To do the Standing Dumbbell Upright Row you'll need a dumbbell.
Is the Standing Dumbbell Upright Row a compound or isolation exercise?
The Standing Dumbbell Upright Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Standing Dumbbell Upright Row with correct form?
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. Follow the full step-by-step above for the complete movement.
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