Home Exercises Dumbbell Upright Rows

Dumbbell Upright Rows

Exercise Tips

  • Perform exercise with a spotter
  • Count to 3 slowly on the way up, hold for a second at your chin, and down with a slow 3 count
  • Don't cheat, make sure you go all the way to your chin, don't stop at your chest

Dumbbell Upright Rows

This exercise guarantees that your traps will get an equal workout, and it will also work a lot of different part of your arms as well.

Muscle Group

Traps, Shoulders, Biceps


2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Traps, Shoulders, Biceps

Equipment: Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Traps

Starting Position: Standing shoulder width apart, grasp two dumbbells with a overhand grip.

  1. 1 Stand with a straight back and arms straight down at your sides.
  2. 2 Bring the dumbbells up slowly to your chin, flaring your elbows out so they are parallel to the floor at the peak of the motion.
  3. 3 Hold for a one count, then slowly return your arms back down to starting position.
  4. 4 Repeat this exercise until you have completed all repetitions for the set.