The dumbbell upright row targets your upper back, deltoids and biceps using only a pair of dumbbells.

Muscle group: Back


Stand up straight with your feet shoulder width apart and abs tight to support your back. Grasp a dumbbell in each hand, with your palms facing in towards your body and your elbows facing out, away from your sides.

Slowly raise the dumbbell to about chin level, but no so far that it feels uncomfortable. Hold the top position for a second then slowly lower the dumbbells to the lower position.


Your traps will take most of the work for this exercise. Be careful not to overtrain them by also using them in other similar exercises.

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