Trapezius exercise

Dumbbell Upright Row

How to do the Dumbbell Upright Row with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand holding a pair of dumbbells at arm's length in front of your waist, palms facing toward you. Slowly lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height. Pause, then reverse the movement, lowering the weights back…
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Illustration showing the Dumbbell Upright Row
Targets

Muscles worked

Trapezius muscle Trapezius Primary Shoulders muscle Shoulders Secondary Back muscle Back Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Upright Row

  1. 1 Stand holding a pair of dumbbells at arm's length in front of your waist, palms facing toward you.
  2. 2 Slowly lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height.
  3. 3 Pause, then reverse the movement, lowering the weights back to the starting position.