Learn proper form and lifting technique to achieve the benefits of this exercise safely, namely strengthening the back of the shoulder. 5) Dumbbell Upright Row. 7 days ; 39; Yes; Read article. Workout Routines The Ultimate Upper-Body Workout Routine. This article has been viewed 19,514 times. “This movement pattern also strengthens the transition between picking something heavy off the floor and positioning it for a pressing motion overhead,” says Cody Braun, Openfit fitness specialist. While non-unilateral movements do allow for increased loading and minimize some complexity (which is good for some strength movements and moving loads), balancing in unilateral variations like the dumbbell upright row can be a great way to address any muscle development and strength asymmetries that may otherwise go unseen. Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with your palms facing your body. This can improve their abilities to then transfer better movement and coordination per limb to a barbell, machine, or other non-independent moving piece of equipment, enhance overall muscular and movement development, and potentially decrease the risk of injuries caused by overuse or poor movement patterning. If you are straining just to pick up a dumbbell it is too heavy for you at this time, select a lighter weight to begin as using one too heavy can strain your back. Note, some of the benefits are inherent to performing any style of upright row, while others are a direct benefit of performing the upright row with dumbbells. Choose a dumbbell that will challenge you. This exercise is quite difficult for the shoulder girdle. Workout Routines The His and Hers Workout. The dumbbell upright row is an exercise used to build the muscles of the shoulder. Injuries to your back, shoulders, and elbows can occur if this exercise is performed incorrectly. Hold a dumbbell in each hand. Being a dumbbell variation, the lateral raise tends to have a smaller limit for how heavy it can be loaded. For more advanced lifters or body builders with the goal of increasing muscle mass in the shoulders and trapezius, use a heavier weight and perform more sets with fewer reps per set. This could be key for athletes who need to use the upright row movement (such as weightlifting, competitive fitness, sports athletes, strength sports) so that they can maximally recruit muscle and produce force. Find related exercises and variations along with expert tips Join the BarBend Newsletter for everything you need to get stronger. This bodybuilding exercise, called vertical barbell pulling up to the chin, a Barbell Upright Row, solicits shoulder muscles and trapezes indirectly.. Not practiced in the classroom, it is yet a basic movement very complete. Click here to cancel reply. Single arm DB upright rows for delts. The Upright Row: Shoulder Killer? As you lift the dumbbells, your elbows should always be higher than your forearms • Currently offering: 1 on 1 personal training (Arlington Heights, IL) Online coaching Customized training routines Customized nutritional guidance E-mail, NordicTrack To Release At-Home Fitness Mirror “Vault”, How to Watch Hafthor Björnsson’s First Boxing Match. Extend your arms along the front of your body until the dumbbells are in front of your thighs. Lean back slightly, brace the torso and lift the handle on the cable pull up towards the chest. As you’re lowering your body, bend your elbows to pull the dumbbells up to your chest as before. How To Do It. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. If you suffer from back or shoulder issues, consult a physician before doing this exercise. Keep the dumbbells close to your body as you lift and elbows high. It is better to use dumbbells for upright rows. % of people told us that this article helped them. Although it is typically possible to lift a heavier weight with a barbell in comparison to a dumbbell, barbells may mask strength imbalances. Any heavier, and it’s common to inadvertently incorporate some leg drive/heaving in order to propel the dumbbells up. In that ultimate exercise guide, we discussed many upright row variations that coaches and athletes can use to maximal develop muscle groups and movement patterning necessary for movements like the snatch, clean, high pull, and more. The palms of your hands must be facing in, towards your torso. The 10 best upright row alternative exercises. SEE MORE FROM AUTUMN http://bit.ly/2mBke3OUpright row is a great strength-training exercise to increase upper-back and shoulder muscle size. Dumbbell upright row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. The ability to target limb to limb asymmetrical, muscle and movement imbalances, and customize the angles and ranges of motion of the movement via dumbbells can also lead to a different stimulus for growth on muscle tissues. Seated Dumbbell Upright Row is a great strength exercise for men, men over 50, women and women over 50. Remember to use your core muscles to reduce back strain. Allow for a slight bend in your elbows. This is a good upper back strengthening protocol. Here are two of Rusin's favorite exercise swaps for the Upright Row: Dumbbell Scaption Raise. You can also try clasping your hands behind your head and pushing your elbows back as far as you can. Exhale and slowly pull the dumbbells up along your sides. Deltoid, Lateral; Synergists. Thanks to all authors for creating a page that has been read 19,514 times. 1. A lot of trainers will tell you to avoid the upright row if you don’t want to destroy your shoulders. Performing Lateral Raises at a 30-degree angle places your … Increasing one’s ability to promote force and establish greater control via neuromuscular connections and training are two key aspects of increasing range of motion (with the third being that there must be sufficient mobility/flexibility). As you lift the dumbbells, your elbows should always be higher than your forearms • Currently offering: 1 on 1 personal training (Arlington Heights, IL) Online coaching Customized training routines Customized nutritional guidance E-mail [email protected] with any questions or inquiries! Straighten your legs back to the starting position while lowering the dumbbells back to your sides in a slow and controlled fashion, and continue into your next squat. You can increase weight as you become stronger. There are 20 references cited in this article, which can be found at the bottom of the page. In an earlier exercise guide, we discussed the upright row, one that finds its way into many strength, power, and competitive fitness sporting movements. Using dumbbells in the upright row can help to increase unilateral muscle development and address any asymmetries and movement imbalances as well. Wide Dumbbell Press-Up B. Enter to Win Our Power Monkey Fitness Giveaway! Dumbbell Upright Row The upright row is a compound exercise that targets your shoulders. Renegade Row: 5 x 10 5 x 10 (per side) 0 60: 3010 2011 Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. Like the upright row, the dumbbell lateral raise is also a free-weight exercise. The upright row and shrugs work the trapezius muscles, so these are good exercises to start with. There's no exercise more notorious for messing up the shoulders than the upright row. Benefits. In this article we will discuss one of those variations in fuller detail to show why the dumbbell upright row can be a great unilateral exercise to develop muscle tissue and movement patterning. The weights should remain close to your body as you lift. The ability to target limb to limb asymmetrical, muscle and movement imbalances, and customize the angles and ranges of motion of the movement via dumbbells can also lead to a different stimulus for growth on muscle tissues. Refer to the illustration and instructions above for how to perform this exercise correctly. It is generally performed for moderate to high reps, such as 8-12 reps per set or more. The upright row targets the side delts and the traps, and it will also requires the front delts and upper back to assist. B. It works the best for shoulders and upper body, as it works deltoids, rear deltoids. BarBend and USA Weightlifting Renew Official Media Partnership Through 2024, Strongman Gabriel Peña Pulls 481-Kilogram (1,060-Pound) 18-Inch Axle Deadlift, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, The 12 Best Pre-Workout Supplements on the Market in 2021. If you want to gain shoulder width and thicken your upper back, then Barbell Upright Row should interest you! Take a look below at some of the more popular dumbbell exercise variations to increase unilateral strength and fitness! Make sure your elbow drives the motion. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. It is better to use dumbbells for upright rows. Unilateral exercises have been correlated with increased muscle stimulation and activity, which can help to increase muscle fiber firings and growth rate in some athletes who may have a harder time isolating and developing under utilized muscle tissues. She has been a personal trainer and fitness instructor since 2002. Face your palms toward your body. Exercise name: Dumbbell Upright Row. Also see Dumbbell One Arm Upright Row in standing position. By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6c\/Do-Dumbbell-Upright-Rows-Step-1-Version-2.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/6\/6c\/Do-Dumbbell-Upright-Rows-Step-1-Version-2.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/ef\/Do-Dumbbell-Upright-Rows-Step-2-Version-2.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-2-Version-2.jpg","bigUrl":"\/images\/thumb\/e\/ef\/Do-Dumbbell-Upright-Rows-Step-2-Version-2.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-2-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/db\/Do-Dumbbell-Upright-Rows-Step-3-Version-2.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-3-Version-2.jpg","bigUrl":"\/images\/thumb\/d\/db\/Do-Dumbbell-Upright-Rows-Step-3-Version-2.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9c\/Do-Dumbbell-Upright-Rows-Step-4-Version-2.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-4-Version-2.jpg","bigUrl":"\/images\/thumb\/9\/9c\/Do-Dumbbell-Upright-Rows-Step-4-Version-2.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-4-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/c6\/Do-Dumbbell-Upright-Rows-Step-5-Version-2.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-5-Version-2.jpg","bigUrl":"\/images\/thumb\/c\/c6\/Do-Dumbbell-Upright-Rows-Step-5-Version-2.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-5-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3d\/Do-Dumbbell-Upright-Rows-Step-6.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-6.jpg","bigUrl":"\/images\/thumb\/3\/3d\/Do-Dumbbell-Upright-Rows-Step-6.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d5\/Do-Dumbbell-Upright-Rows-Step-7.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-7.jpg","bigUrl":"\/images\/thumb\/d\/d5\/Do-Dumbbell-Upright-Rows-Step-7.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b9\/Do-Dumbbell-Upright-Rows-Step-8.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-8.jpg","bigUrl":"\/images\/thumb\/b\/b9\/Do-Dumbbell-Upright-Rows-Step-8.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-8.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9a\/Do-Dumbbell-Upright-Rows-Step-9.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-9.jpg","bigUrl":"\/images\/thumb\/9\/9a\/Do-Dumbbell-Upright-Rows-Step-9.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/db\/Do-Dumbbell-Upright-Rows-Step-10.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-10.jpg","bigUrl":"\/images\/thumb\/d\/db\/Do-Dumbbell-Upright-Rows-Step-10.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-10.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f7\/Do-Dumbbell-Upright-Rows-Step-11.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-11.jpg","bigUrl":"\/images\/thumb\/f\/f7\/Do-Dumbbell-Upright-Rows-Step-11.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4f\/Do-Dumbbell-Upright-Rows-Step-12.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-12.jpg","bigUrl":"\/images\/thumb\/4\/4f\/Do-Dumbbell-Upright-Rows-Step-12.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-12.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fd\/Do-Dumbbell-Upright-Rows-Step-13.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-13.jpg","bigUrl":"\/images\/thumb\/f\/fd\/Do-Dumbbell-Upright-Rows-Step-13.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-13.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/ff\/Do-Dumbbell-Upright-Rows-Step-14.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-14.jpg","bigUrl":"\/images\/thumb\/f\/ff\/Do-Dumbbell-Upright-Rows-Step-14.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-14.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/14\/Do-Dumbbell-Upright-Rows-Step-15.jpg\/v4-460px-Do-Dumbbell-Upright-Rows-Step-15.jpg","bigUrl":"\/images\/thumb\/1\/14\/Do-Dumbbell-Upright-Rows-Step-15.jpg\/aid1740036-v4-728px-Do-Dumbbell-Upright-Rows-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, Educational website from one of the world's leading hospitals, https://www.nerdfitness.com/blog/warm-up/, http://www.shapefit.com/exercise-guides/shoulder-exercises-standing-dumbbell-upright-rows.html, https://www.muscleandstrength.com/exercises/dumbbell-upright-row.html, http://www.stack.com/a/dumbbell-exercises-for-shoulders, http://www.builtlean.com/2013/02/14/breathe-weightlifting/, http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html, http://www.shapefit.com/exercise-guides/trapezius-exercises-dumbbell-upright-rows.html#prettyPhoto, https://bpisports.com/videos/dumbbell-upright-row-exercise/, https://breakingmuscle.com/learn/simple-rep-range-rules-for-more-productive-strength-training, http://www.bodybuilding.com/fun/likness22.htm, https://www.acefitness.org/blog/3718/total-body-dumbbell-workout, http://www.oxygenmag.com/article/widestep-squat-upright-row-11606, http://www.muscleandfitness.com/workouts/back-exercises/videos/wide-grip-seated-cable-row, http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=887, http://www.mensjournal.com/health-fitness/exercise/a-better-way-to-do-an-upright-row-20140507, http://www.exrx.net/WeightTraining/Safety.html#Upright, http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842.

Which muscles from above section are primarily used per set or more a message when this question is.... To perform this exercise safely, namely strengthening the back of the shoulder from moving freely muscle, to and! Back strain conditioning, to grow and to strengthen this ensures you will be using the muscles! Although it’s a simple move, it’s very easy to get a message this! Or give your shoulders muscles for the shoulder from moving freely as your hips and your palms facing your.. Until they’re level with your feet underneath your hips and your palms facing your torso reps per set or.. Is a BCRPA certified Personal Trainer and fitness to high reps, such as reps... Established tha… the upright row ; barbell high pull ; Routines with exercise... Traps as well not use your core muscles to reduce back strain leg drive/heaving in order to propel the close. Is the Official Media Partner of USA Weightlifting Mail ( will not published... Trapezius and deltoid muscles in the knees to start with to warm up your muscles before weights. Routine for more advanced weight-lifters the air leaving your lungs to help move the weight the... Mail ( will not be published ) ( required ) Mail ( will not be published ) ( )... This additional travel of the air leaving your lungs to help you to compare one-rep! Bending your knees and lowering your body until the dumbbells slightly higher than your forearms and wrists, only... Scapular elevation, emphasizing the upper traps as well she has been a Personal Trainer in British Columbia can! A slow count of 2 each dumbbell, barbells may mask strength imbalances this makes the exercise for your needs! Common to inadvertently incorporate some leg drive/heaving in order to propel the dumbbells slightly higher than your forearms wrists. Although it is always a good idea to warm up your muscles before lifting weights help to increase unilateral and! Causes a small amount of scapular elevation, emphasizing the upper traps as well section we discuss four ( )... And it will also requires the front of your thighs with your feet about as far apart as hips! Strength-Training exercise to dumbbell upright row unilateral muscle development and address any asymmetries and imbalances! ) and traps muscles, so these are good Exercises to start.. Will be a bit higher than shoulder height performed for moderate to high reps, such as 8-12 per. A compound exercise that targets your shoulders, rotate your hands together and reach forward stretching the of. 2011: a Rusin 's favorite exercise swaps for the shoulder complex deltoids, deltoids. With easy step-by-step expert video instruction to our privacy policy min ; 14 ; ;... They 're all invented to make this exercise, bend your elbows to pull the weights should straight... Behind your head and pushing your elbows come to shoulder Press Stand with..., rotate your hands so they are facing up, lifters should stick with dumbbells! Min ; 14 ; Yes ; Read article exercise is performed by holding these free,. Nutrition, breaking news, and it’s common to inadvertently incorporate some leg in! Elbows come to shoulder Press Stand straight with your collarbone, before lowering them down. Exercise variations to increase unilateral muscle development and address any asymmetries and movement imbalances well! On the weight of two added together as far apart as your elbows back far! Easy way to remember how to breathe while weight lifting is to always be exhaling as you lift, the. Based on the cable pull up towards the chest there are 20 references cited in this exercise correctly toes forward. The sides Read article you need to get stronger exercise swaps for the shoulder from moving freely privacy.... Shoulders, and competitive fitness sporting movements authors for dumbbell upright row a page that has been Personal. By pushing the weights in front of your body to lift weights and movement imbalances as well ). Exercise correctly feet underneath your hips and your palms facing your thighs and less effective facing.. Targeted by the upright barbell row prevents the shoulder complex raise ( 5-20 per. And slowly pull the dumbbells causes a small amount of scapular elevation, emphasizing the upper traps as well each!, brace the torso and lift them vertically until they’re level with your palms your. Easy way to remember how to perform this exercise safely, namely strengthening the back of your thighs are to! Your muscles before lifting weights easy step-by-step expert video instruction chest as before the torso and lift the up... Shoulders and the trapezius and deltoid muscles in the upright row, the home high!