How high should I pull the dumbbells?

You should pull the weights until they reach the mid-to-upper chest area. Avoid pulling them all the way to the chin, as this can place unnecessary stress on the shoulder joints.

Is this exercise safe for people with shoulder pain?

If you have a history of shoulder impingement, this move may cause discomfort. You can try a wider grip or stick to lateral raises if the vertical pulling motion causes sharp pain.

Why use dumbbells instead of a barbell?

Dumbbells allow for a more natural range of motion because your wrists are not locked into a fixed position. This often reduces the strain on the wrists and shoulder joints.

Dumbbell Upright Row Guide | Shoulder & Trap Exercise

Master the dumbbell upright row with our expert guide. Learn the proper form to build shoulder width and trapezius strength safely.

How to Perform

Stand upright with your feet shoulder-width apart and hold a pair of dumbbells in front of your thighs with an overhand grip.
Keep your back straight and a slight bend in your knees while maintaining the weights close to your body.
Exhale as you lift the dumbbells straight up toward your chin, leading with your elbows and keeping them higher than your forearms.
Continue the movement until the dumbbells reach upper-chest level, ensuring you do not shrug your shoulders excessively.
Pause for a brief second at the top of the movement to maximize muscle contraction.
Inhale as you slowly lower the dumbbells back to the starting position in a controlled manner.

Common Mistakes

Lifting the weights too high above the shoulders which can cause impingement
Using momentum or swinging the torso to assist the lift
Allowing the elbows to drop below the level of the wrists during the ascent
Gripping the dumbbells too tightly and over-engaging the forearms

Muscles Worked

Primary movers

Shoulders

Stabilizers

Trapezius
Biceps
Brachialis

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders