Dumbbell upright row

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How to do it

Dumbbell upright row. Upper trap and mid delt. Safer shoulder position than barbell version.

Muscles worked

Mainly trapecio. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Rolling the shoulders in a circle when shrugging: the effective movement is vertical, straight up and down.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Farmer carry
• Barbell shrugs
• Dumbbell shrugs
• Low cable shrug
• Machine shrug

Add it to your routine

FitnessAI can generate a personalized routine that includes Dumbbell upright row based on your level, goal and available days.

Frequently asked questions

What muscles does Dumbbell upright row work?

Dumbbell upright row mainly works the trapecio muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Dumbbell upright row should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for trapecio to your level (about 10–20 sets per muscle per week).

Is Dumbbell upright row good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow trapecio.

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