Exercise library
Shoulders
Dumbbell Upright Row
- Primary muscle
- Shoulders
- Also works
- Biceps
- Equipment
- Dumbbell
- Movement pattern
- Vertical push
- Role in a program
- Primary
How to do it
Stand holding a dumbbell in each hand in front of your thighs. Pull the weights up toward your chin leading with the elbows, then lower under control. Stop around chest height to keep the shoulders comfortable.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the shoulders — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Arnold PressDumbbellVertical push
- Dumbbell Front RaiseDumbbellVertical push
- Dumbbell Lateral RaiseDumbbellVertical push
- Dumbbell Shoulder PressDumbbellVertical push
- Seated Dumbbell Shoulder PressDumbbellVertical push
- Band Front RaiseBandVertical push
No-equipment alternatives
Training at home or on the road — bodyweight options for the shoulders: