---
title: "Upright Row Dumbbell"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your thighs)."
locale: en
slug: upright-row-dumbbell
url: "https://hi.fitness/exercises/upright-row-dumbbell"
primaryMuscle: "Side delts"
secondaryMuscles: ["Biceps","Upper back"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/47252feb-upright-row-dumbbell.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Upright Row Dumbbell

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your thighs).

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your thighs). Let the dumbbells rest against your thighs.
2. Lift the dumbbells straight up towards your chin, leading with your elbows and keeping the weights close to your body.
3. Raise the dumbbells until your elbows are level with your shoulders, ensuring your upper arms are parallel to the floor.
4. Slowly lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Breathe steadily: exhale as you lift the dumbbells and inhale as you lower them.
- Focus on using your shoulders and upper back to lift the dumbbells, avoiding excessive use of your biceps.
- Avoid lifting the dumbbells too high, which can put unnecessary strain on your shoulder joints.

## Similar exercises

- [Upright Row Barbell](https://hi.fitness/exercises/upright-row-barbell) - Side delts · Barbell
- [Upright Row EZ Bar](https://hi.fitness/exercises/upright-row-ez-bar) - Side delts · EZ bar
- [Barbell Wide Grip Upright Row](https://hi.fitness/exercises/barbell-wide-grip-upright-row) - Side delts · Barbell
- [Upright Row Cable Resistance Band](https://hi.fitness/exercises/upright-row-cable-resistance-band) - Side delts · Resistance band
- [Cable Upright Row with Straight Bar](https://hi.fitness/exercises/cable-upright-row-with-straight-bar) - Side delts · Cable
- [Dumbbell Armpit Row](https://hi.fitness/exercises/dumbbell-armpit-row) - Side delts · Dumbbell
- [Cable Upright Row with EZ Bar](https://hi.fitness/exercises/cable-upright-row-with-ez-bar) - Side delts · Cable
- [Iso Lateral Shoulder Press Both Arm](https://hi.fitness/exercises/iso-lateral-shoulder-press-both-arm) - Side delts · Machine