Exercise

Standing Dumbbell Upright Row

Also known as: dumbbell upright row, db upright row, standing db upright row, dumbbell pull

Standing Dumbbell Upright Row — position 2

Standing Dumbbell Upright Row is a compound exercise for the traps. Main target: upper traps. Also works: lateral deltoid and brachialis. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Upper traps

Secondary

Lateral deltoid Brachialis

How to do it

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.