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Dumbbell Upright Row (Back Pov)

A dumbbell upright row demonstrated from a rear camera angle, training the lateral deltoids and traps by pulling the weights up along the body.

ShouldersDumbbellUpright pull
GoLightWeight mediadumbbell-upright-row-back-pov

Demonstration coming soon

Primary

Lateral deltoidsUpper trapezius

Secondary

Anterior deltoidsBicepsRhomboids

Equipment

Dumbbell

Pattern

Upright pull

Setup

  1. 01Stand with feet hip width apart holding a dumbbell in each hand.
  2. 02Let the dumbbells hang in front of the thighs with palms facing the body.
  3. 03Brace the trunk and set the shoulders down and back.
  4. 04Keep a soft bend in the knees.

Execution

  1. 01Pull both dumbbells straight up along the body, leading with the elbows.
  2. 02Stop when the elbows reach shoulder height or just below.
  3. 03Keep the dumbbells close to the torso the whole way.
  4. 04Lower under control back to the thighs.

Checkpoints

  • -Elbows stay higher than the wrists throughout the pull.
  • -Dumbbells travel within a few inches of the body.
  • -Shoulders stay away from the ears until the top of the rep.
  • -Torso stays still with no backward lean.

Common mistakes

  • -Pulling the elbows above shoulder height, which can pinch the shoulders.
  • -Swinging the torso to heave the weights up.
  • -Letting the dumbbells drift forward away from the body.
  • -Gripping so hard the forearms give out before the delts.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps with moderate weight.
  • -Stop the pull at elbow height that feels pain free; range matters less than tension.
  • -Dumbbells allow a slightly wider, freer path than a barbell if the standard row bothers the wrists.

Related exercises

Dumbbell Upright Row

Dumbbell / Shoulders

Barbell Upright Row

Barbell / Shoulders

Cable Upright Row

Cable / Shoulders

Dumbbell One Arm Upright Row

Dumbbell / Shoulders

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