Shoulders
The main area this variation is designed to train.
Exercise guide
Standing Dumbbell Upright Row
Learn how to do the Standing Dumbbell Upright Row exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Shoulders
Secondary support can come from Arms, Back.
Strength
Movement pattern: pull. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Standing Dumbbell Upright Row
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
- 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.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the shoulders region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row is a beginner strength that mainly trains your shoulders using dumbbell.
View exerciseBarbell Rear Delt Row
Barbell Rear Delt Row is a beginner strength that mainly trains your shoulders using barbell.
View exerciseBarbell Rear Delt Row
Barbell Rear Delt Row is a beginner strength that mainly trains your shoulders using barbell.
View exerciseDumbbell One-Arm Upright Row
Dumbbell One-Arm Upright Row is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Standing Dumbbell Upright Row.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Standing Dumbbell Upright Row work?
Standing Dumbbell Upright Row mainly works the shoulders. It can also involve arms, back depending on your setup and range of motion.
Is Standing Dumbbell Upright Row beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Standing Dumbbell Upright Row?
You will usually need Dumbbell for this variation.
How should I progress Standing Dumbbell Upright Row?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.