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Shoulders Dumbbell Intermediate Compound Video

How to do the Upright Row Dumbbells

Primary: Shoulders.

The Upright Row Dumbbells exercise is a strength training movement targeting the shoulders and trapezius muscles. This exercise involves using two dumbbells to pull the weights upward towards your chin from a standing position, engaging the deltoids and traps. It's an effective way to build upper body strength and improve shoulder definition. Proper form is essential to avoid shoulder or wrist strain.

Demo video: Upright Row Dumbbells · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand with your feet shoulder-width apart, holding a dumbbell in each hand.

  2. 2

    Let the dumbbells hang in front of you with your palms facing your body.

  3. 3

    Pull the dumbbells straight up towards your chin, keeping them close to your body. Elbows should flare out to the sides.

  4. 4

    Pause at the top of the movement, then lower the weights back to the starting position in a controlled manner.

  5. 5

    Repeat for the desired number of repetitions.

Coaching cues

  • Keep your back straight and core engaged throughout the movement.
  • Avoid using momentum to lift the dumbbells; focus on using your shoulder and trap muscles.
  • Do not raise the weights too high; your elbows should remain slightly lower than your shoulders at the top of the movement.
  • If you experience shoulder pain, consider using lighter weights or consult a fitness professional for advice.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Upright Row Dumbbells alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Lateral RaiseDumbbell · beginner Front RaiseDumbbell · beginner Upright RowDumbbell · intermediate Dumbbell Arm CirclesDumbbell · beginner Dumbbell External RotationDumbbell · beginner Dumbbell Front Raises StandingDumbbell · beginner

Frequently asked questions

What muscles does the Upright Row Dumbbells work?

Primary: Shoulders.

How many sets and reps of Upright Row Dumbbells should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Upright Row Dumbbells?

Same movement pattern, different equipment: Dumbbell Lateral Raise, Front Raise, Upright Row, Dumbbell Arm Circles, Dumbbell External Rotation, Dumbbell Front Raises Standing.

Is the Upright Row Dumbbells good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.