Standing Dumbbell Upright Row

Standing Dumbbell Upright Row is a strength - shoulder abduction with independent loads exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Trapezius
Secondary muscles: Biceps brachii, Deltoid
Exercise type: Strength - shoulder abduction with independent loads

Exercise technique

Load
Take an overhand grip on two dumbbells in front of your thighs.
Base
Stand upright and soften your knees slightly.
Start
Leave a small, natural bend in your elbows.
Raise
Direct your elbows outward to lift the dumbbells close to your body.
Limit
Pause briefly at a height where your shoulders move comfortably.
Lower
Slowly lower each dumbbell along its own controlled path.
Breathing
Exhale as you lift and inhale as you lower.

Key technique points

Choose dumbbell spacing according to shoulder comfort.
Keep your elbows at a comfortable height.
Do not force your wrists to curl.
Keep the weights away from your face.
Do not generate momentum through your lower back.
Move the right and left weights at the same speed.

Common mistakes

Forcing the weights to the chin

Do not prioritize chin height over shoulder comfort.

Bringing the dumbbells together

Do not squeeze your hands into an uncomfortably narrow path.

Raising the elbows excessively

Do not exceed a comfortable shoulder angle.

Swinging the torso

Do not lift the load with momentum from your hips and lower back.

Bending the wrists

Do not excessively bend your wrist joints to match the elbow path.

Releasing the lowering phase

Do not drop the two independent weights without control.

Frequently asked questions