Standing Dumbbell Upright Row
A beginner compound strength exercise that works the traps, using dumbbells.
Starting position
End position
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.
Muscles Worked
Alternatives to Standing Dumbbell Upright Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Smith Machine Upright Row
A beginner compound strength exercise that works the traps, using a machine.
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2
Upright Row - With Bands
A beginner compound strength exercise that works the traps, using a resistance band.
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3
Upright Cable Row
An intermediate compound strength exercise that works the traps, using a cable machine.
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4
Dumbbell Shrug
A beginner isolation strength exercise that works the traps, using dumbbells.
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5
Smith Machine Behind the Back Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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6
Barbell Shrug
A beginner isolation strength exercise that works the traps, using a barbell.
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7
Barbell Shrug Behind The Back
A beginner isolation strength exercise that works the traps, using a barbell.
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8
Cable Shrugs
A beginner isolation strength exercise that works the traps, using a cable machine.
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9
Calf-Machine Shoulder Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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10
Leverage Shrug
A beginner isolation strength exercise that works the traps, using a machine.
Frequently Asked Questions
What muscles do standing dumbbell upright row work?
Standing Dumbbell Upright Row primarily works the traps. The biceps and shoulders assist as secondary muscles.
What equipment do I need for standing dumbbell upright row?
Standing Dumbbell Upright Row uses dumbbells.
Standing Dumbbell Upright Row: is it suitable for beginners?
Yes. Standing Dumbbell Upright Row is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of standing dumbbell upright row?
Smith Machine Upright Row, Upright Row - With Bands, Upright Cable Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my standing dumbbell upright row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; standing dumbbell upright row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Standing Dumbbell Upright Row with AI
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