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Standing Dumbbell Upright Row

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Traps, with support from Biceps, Shoulders. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Compound · Pull

Primary muscles: Traps Secondary muscles: Biceps, Shoulders

How to perform Standing Dumbbell Upright Row

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Step 4. Repeat for the recommended amount of repetitions.

Sample sets & reps for Standing Dumbbell Upright Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Traps exercises

  • Barbell Shrug — barbell
  • Barbell Shrug Behind The Back — barbell
  • Cable Shrugs — cable
  • Calf-Machine Shoulder Shrug — machine
  • Clean Shrug — barbell

See all Traps exercises →

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