Dumbbell Upright Row
Technique guide
Set-up
- Stand holding a dumbbell in each hand in front of your thighs, palms facing your body.
How to do it
- Lift the dumbbells up the front of your body, leading with your elbows.
- Stop when your elbows reach about shoulder height.
- Lower slowly back to your thighs.
Coaching cues
- Keep the dumbbells close to your body.
- Elbows stay higher than your wrists.
Common mistakes
- Lifting the elbows above shoulder height.
- Swinging the body to get the weights up.
Safety
- If you feel pinching at the front of the shoulder, stop lower or choose a lateral raise instead.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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