Standing Dumbbell Upright Row

A compound pulling exercise with dumbbells that targets the traps and shoulders through a vertical pulling motion, involving elbow-driven action.

Instructions

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand using a pronated grip (palms facing forward). The dumbbells should rest on top of your thighs with your arms extended and a slight bend in your elbows.
2. Keep your torso upright and engage your core. Your back should remain neutral throughout the movement.
3. Initiate the movement by driving your elbows upward and slightly out to the sides, pulling the dumbbells straight up along your body.
4. As you lift, keep the dumbbells close to your body and focus on pulling with your elbows rather than your hands. Your elbows should always remain higher than your forearms.
5. Continue pulling until the dumbbells nearly touch your chin, achieving maximum shoulder elevation and trap contraction.
6. Pause briefly at the top, squeezing your traps and shoulders.
7. Lower the dumbbells slowly and under control back to the starting position on your thighs.
8. Repeat for the prescribed number of repetitions.

Tips

• Lead with your elbows throughout the movement—think “elbows up” rather than “pull the weight up.”
• Keep the dumbbells close to your body to maintain proper leverage and trap engagement.
• Maintain a neutral spine and avoid rocking or using your legs to drive the movement.
• Control the descent just as much as the ascent for optimal muscle development.
• This exercise builds upper back and trap strength, which improves posture and shoulder stability.
• Use a controlled tempo and avoid jerking the weight; the traps respond well to controlled, deliberate movement.