Standing Dumbbell Upright Row
A standing dumbbell exercise that lifts the weights straight up along your body toward your chin. It builds the upper back and shoulders together in one pulling motion.
How to do the standing dumbbell upright row
- Stand tall holding a dumbbell in each hand in front of your thighs, palms facing your body.
- Keep your back straight and your arms extended with a slight bend at the elbows.
- Lift both dumbbells straight up along your torso, leading with your elbows.
- Continue until the dumbbells reach roughly chin height, keeping them close to your body.
- Pause briefly at the top, keeping your torso still throughout.
- Lower the dumbbells back down slowly to the starting position and repeat.
Original library instructions (4 steps)
- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the elbows drop below the forearms during the lift; keep them driving the movement from above.
- Swinging the torso to help lift the weight; keep your body upright and stationary.
- Lifting the dumbbells too high past chin height, which can strain the shoulders; stop around chin level.
- Using momentum to jerk the dumbbells up; slow the movement down and control it throughout.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep the dumbbells close to your body throughout the lift rather than letting them swing away from you.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the standing dumbbell upright row good for beginners?
Yes, with moderate weight and attention to keeping the elbows above the forearms. Anyone with shoulder discomfort should keep the range of motion modest.
What muscles does the standing dumbbell upright row work?
It mainly targets the back, with the biceps and shoulders assisting as the dumbbells travel up your torso.
