Apr 13, 2024 · The muscles that work primarily during the dumbbell upright row are the deltoid muscles (specifically the front and lateral deltoid) and the trapezius muscles. The secondary muscles worked are the biceps and brachialis .

Aug 8, 2023 · In this article we discuss the dumbbell upright row, a unilateral upright row variation that can increase upper back and shoulder hypertrophy, strength, and movement performance.

Oct 7, 2022 · The Dumbbell Upright Row targets the shoulders and upper traps by pulling the dumbbells vertically along your body. It’s a great way to build shoulder width and trap definition while also improving upper-body pulling strength.

Oct 21, 2023 · Work through the following three steps to perform the perfect upright row. Before you even lift the bar from the floor, you need to determine which grip you are going to use. A wider grip on the bar will emphasize the posterior deltoids while a narrower grip will target the trapezius muscle and biceps to a greater degree (1).

Aug 11, 2024 · Master the RKC Plank: Strengthen Your Core and More! What makes this exercise so effective is that it works several muscle groups and we’ve explained a little about each one involved below. While upright rows are not meant as a biceps builder, there’s no way to avoid involving these upper arm muscles.

The focus of the dumbbell upright exercise is the trapezius and shoulder muscles. Strengthening your trapezius muscles helps stabilize your neck and back, as well as reduce the tension in your neck and shoulder muscles.

What is a dumbbell upright row? The dumbbell upright row is a compound exercise that targets your deltoids (shoulders) and traps (upper back) and biceps. It’s a really simple exercise to perform. You hold a dumbbell in each hand and lift them vertically until they’re level with your collarbone, before lowering them back down.

Read our dumbbell upright row guide. Learn how to do this exercise, the muscles worked, and the main benefits.

Nov 4, 2022 · Stand up straight, holding a barbell with a shoulder-width grip at arm’s length. Drop your shoulders down, lift your chest up, and engage your glutes. Have your knuckles facing the ground and flex your thighs for the entire set. Tuck in your chin and keep a forward gaze to help maintain good posture throughout the entire set.

Apr 16, 2025 · Proper form is essential for targeting the right muscles and getting the most out of your dumbbell row workouts. Here’s what to do. Place a workout bench in front of you, length-wise. Stand with your feet hip-width apart. Steady yourself with your right hand on the bench. Pick up a dumbbell in your left.