Jun 4, 2025 · In this article we discuss the dumbbell upright row, a unilateral upright row variation that can increase upper back and shoulder hypertrophy, strength, and movement performance.

Apr 13, 2024 · Focusing on one arm at a time can help you get more muscular, separate specific muscles, and even fix weak spots. Stand with your feet shoulder-width apart. Hold a dumbbell …

Dec 4, 2025 · When performing an upright row, the rhomboids contract to pull the shoulder blades together, while the trapezius fibers assist in lifting the shoulders upward. This synergistic …

May 6, 2025 · Upright rows primarily target your upper back and upper arms—namely, the biceps, triceps, trapezius, and deltoids, Andy says. Your biceps and triceps lie on the front and back of …

Aug 14, 2025 · In this article, we’ll break down everything you need to know about the upright row: from the muscles it targets, to variations, to tips for perfect form, so you can start incorporating …

Oct 7, 2022 · The Dumbbell Upright Row targets the shoulders and upper traps by pulling the dumbbells vertically along your body. It’s a great way to build shoulder width and trap definition …

Aug 11, 2024 · While upright rows are not meant as a biceps builder, there’s no way to avoid involving these upper arm muscles. Your biceps have two heads that contribute to elbow …

Dumbbell Upright Row is a compound exercise that primarily targets shoulders and also engages back, biceps, and forearms. It is a beginner-level movement that uses independent …

Read our dumbbell upright row guide. Learn how to do this exercise, the muscles worked, and the main benefits.

Apr 16, 2025 · Place a workout bench in front of you, length-wise. Stand with your feet hip-width apart. Steady yourself with your right hand on the bench. Pick up a dumbbell in your left. Keep …