How to do the Dumbbell Upright Row
Stand with a dumbbell in each hand in front of your thighs, palms facing your body.
Pull the dumbbells up close to your body, leading with your elbows.
Stop when your elbows reach shoulder height.
Lower slowly back to the start.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Upright Row doesn’t suit your gym or your joints.
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