Dumbbell Upright Row

A compound pulling movement with dumbbells that targets the lateral deltoids and upper trapezius.

How to do it

1. Stand holding two dumbbells in front of your thighs, palms facing your body.
2. Pull the dumbbells straight up along your body, leading with your elbows.
3. Raise until the dumbbells reach chin height and elbows are above the wrists.
4. Pause briefly, then lower with control.
5. Repeat for the desired reps.

Tips

• Keep the dumbbells close to your body throughout.
• Lead with your elbows, not your hands.
• Avoid pulling with a very narrow grip to reduce shoulder impingement risk.

Muscles

Primary: Side deltoid, Traps

Secondary: Front deltoid, Biceps, Rhomboids