Exercise guide
Standing Dumbbell Upright Row
The Standing Dumbbell Upright Row trains the traps and shoulders while the biceps assist the pull. Independent dumbbells allow each arm to find a less restricted path than a barbell.
Training context
Keeping Dumbbell Upright Rows Controlled
Pulling the weights to the chin is not required. Stop at the height that allows the shoulders and wrists to remain comfortable.
A slightly wider hand position may provide a more natural path. Use a lighter load when the torso begins to swing.
Technique overview
Lead with the elbows through a comfortable range
Stand with the dumbbells near the thighs and palms facing the body. Raise the elbows outward while the weights travel close to the torso. Stop before shoulder discomfort, then lower slowly to the starting position.
Treat this as an overview and use a range, pace, and setup you can control.