Standing Dumbbell Upright Row Exercise

Barbell Upright Row

The dumbbell upright row is a compound exercise that targets the lats and traps muscles, while increasing mobility throughout the shoulder complex. This is a good upper back strengthening protocol.



Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rise upward. Lower and repeat.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I’ve seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.


This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.

Related Post


  1. Andres Landaverde
    26 November 15, 2:53am

    He’s not using a barbell lol.

  2. Amol Garud
    03 December 15, 8:33pm

    Is this for shoulders?

  3. Сцте Кндп
    03 December 15, 11:12pm

    yup Amol Garud ….. its one of best workout for shoulders 🙂

  4. Mukund Umarji
    17 December 15, 10:07am

    Could you please share information on circuit training & 10 x10 workouts

  5. Arnold Cengeli
    08 February 16, 10:44pm

    What does it do?

    • Ana Ionescu
      08 February 16, 11:10pm

      Close grip is for the traps…wider grip is for the delts.

    • Ana Ionescu
      08 February 16, 11:11pm

      In this image is close…so…especially traps.

    • Arnold Cengeli
      08 February 16, 11:25pm

      Aha .thank u Ana . I have tried once but i didnt know what i does do.but now i know

    • Arnold Cengeli
      08 February 16, 11:54pm

      Are u a fittnes trainer?