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Standing Dumbbell Upright Row

A beginner strength exercise for the upper back, done with a dumbbell.

Standing Dumbbell Upright Row: starting positionStanding Dumbbell Upright Row: finishing position
Main muscles
Upper back
Also works
Biceps and Shoulders
Equipment
Dumbbell
Level
Beginner
Type
Compound
Movement
Pull

How to do the Standing Dumbbell Upright Row

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

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Dumbbell Upright Row

Questions

What muscles does the Standing Dumbbell Upright Row work?

Mainly the upper back, with the biceps and shoulders helping.

Is the Standing Dumbbell Upright Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Standing Dumbbell Upright Row?

Good alternatives that train the upper back: Bent Over Two-Dumbbell Row, Bent Over Two-Dumbbell Row With Palms In, Dumbbell Incline Row or One-Arm Dumbbell Row.

How many sets and reps of the Standing Dumbbell Upright Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).