Upright Row (Dumbbell)

A pulling exercise where dumbbells are lifted vertically toward the chin, targeting the shoulders, traps, and upper back through elbow elevation and scapular elevation.

Instructions

1. Stand upright with feet at hip or shoulder width, holding a dumbbell in each hand in front of your thighs.
2. Maintain an upright posture with your chest up and shoulders back, arms fully extended.
3. Keep a slight bend in your knees and core engagement—this is your starting position.
4. Pull the dumbbells straight upward by driving your elbows up and out to the sides.
5. Lead with your elbows as you pull, elevating them higher than your hands throughout the movement.
6. Continue pulling until the dumbbells reach shoulder height, with your elbows at or slightly above shoulder level.
7. Briefly pause at the top, squeezing your shoulders and traps.
8. Lower the dumbbells back down with control to the starting position.

Tips

• Lead with your elbows, not your hands, to maximize shoulder and trap engagement
• Keep the dumbbells close to your body throughout the entire movement
• Avoid using momentum; move slowly and deliberately to ensure proper muscle recruitment
• The elbows should drive upward and slightly outward, not directly upward
• Maintain upright posture; do not lean backward or rock your body to assist the movement
• This exercise can be taxing on the shoulders; ensure adequate warm-up before loading heavily