Dumbbell Upright Row – Alternating

Overview

The Dumbbell Upright Row is a popular compound exercise that primarily targets the deltoid muscles of the shoulders, particularly the lateral (middle) delts, as well as the trapezius and the muscles of the upper back. This exercise involves lifting the dumbbells vertically from a neutral position to the shoulders, mimicking the motion of pulling a barbell or cable straight up.

Description

Let's get started by grabbing both your dumbbells and have them hanging by your side with the palms facing inwards towards your body.

This is the starting position.

From pull one of the dumbbells up until they are at your shoulders or as high as you can. Then lower back to the starting position slowly rather than just letting your arms drop. Once you’ve done one arm repeat for the other arm, This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Benefits

• Shoulder Muscle Development: The primary benefit of this exercise is its ability to target and strengthen the deltoid muscles, particularly the lateral delts, which contributes to well-rounded shoulder development.
• Upper Back Engagement: The Dumbbell Upright Row also engages the trapezius and other upper back muscles, aiding in improving shoulder stability and posture.
• Functional Movement: This exercise involves a motion used in various daily activities, such as lifting objects or carrying loads close to the body.

Area focus

• Shoulders
• Back
• Pull

Primary muscles

• Deltoids
• Trapezius

Secondary muscles

• Biceps

Exercise type