What muscles does the upright row work?

The upright row mainly targets your shoulders especially the front and middle heads of the deltoids. It also works the trapezius and rhomboids (upper back).

How to perform the dumbbell upright row?

Stand with your feet shoulder-width apart. Hold the dumbbells in front of you with your palms facing your body and a slight bend at your elbows. Keep your back straight and your shoulders relaxed. Look forward and engage your core. Lift the dumbbells straight up to your collarbones, keeping them as close as possible to your body. Return to the starting position.

Video demo:

Pro tips:

  • Slightly bend your knees for more stability

  • If you’re prone to shoulder pain, start with light weights and don’t raise your elbows higher than parallel to the floor.

How to tell if you’re doing it right:

You feel it at the front of your shoulders