Upright Row (Dumbbell)

The delt and trap developer — compound vertical pull for upper body width and shoulder mass

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⚡ Quick Reference

Aspect	Details
Pattern	Isolation/Compound
Primary Muscles	Side Delts, Traps
Secondary Muscles	Front Delts, Rear Delts, Upper Back
Equipment	Dumbbells
Difficulty	⭐⭐ Intermediate
Priority	🟢 Common

Movement Summary

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🎯 Setup

Starting Position

1. Dumbbell selection: Moderate weight, lighter than pressing
   • Beginner: 10-15 lbs
   • Intermediate: 15-25 lbs
   • Advanced: 20-35 lbs
   • This is a technical movement — prioritize form over weight
2. Stance: Feet hip-width apart, stable and balanced
   • Weight evenly distributed
   • Slight knee bend for stability
3. Grip: Neutral (palms facing body) or semi-pronated
   • Dumbbells touching front of thighs
   • Arms fully extended
   • Relaxed shoulder position
4. Torso: Upright posture, chest up
   • Core braced tight
   • Shoulders back and down
   • Natural spinal alignment
5. Head position: Neutral, looking forward
   • Avoid looking up or down

Equipment Setup

Equipment	Setting	Notes
Dumbbells	Moderate weight	40-50% lighter than shoulder press
Mirror	Recommended	Check elbow height and symmetry

Setup Cue

"Stand like a soldier at attention with dumbbells resting against thighs, ready to pull them straight up your centerline"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent under tension

1. Slowly lower dumbbells back to thighs
2. Maintain control throughout descent
3. Keep elbows higher than wrists until bottom
4. Breathing: Inhale on the way down

Tempo: 2-3 seconds (controlled)

Feel: Stretch in delts and traps while maintaining tension

⏸️ Bottom Position

What's happening: Brief reset at starting position

1. Dumbbells return to front of thighs
2. Arms fully extended but not relaxed
3. Maintain muscle tension
4. Brief pause to eliminate momentum

Common error: Swinging into next rep — stay controlled

⬆️ Pulling

What's happening: Vertical pull driving elbows high

1. Pull dumbbells straight up along front of body
2. Lead with elbows — elbows drive the movement
3. Keep dumbbells close to torso
4. Pull until elbows reach shoulder height or slightly higher
5. Breathing: Exhale as you pull up

Tempo: 1-2 seconds (controlled and powerful)

Feel: Intense contraction in side delts and upper traps

Key cue: "Drive your elbows to the ceiling"

🔝 Top Position

What's happening: Peak contraction at top

1. Elbows at or slightly above shoulder height
2. Dumbbells below elbow level (elbows always higher)
3. Shoulders elevated, traps squeezed
4. Brief squeeze (0.5-1 second)

Critical form point: Elbows should be higher than hands at top position

Key Cues

Primary Cues

• "Pull elbows to ceiling" — elbows lead the movement
• "Dumbbells stay close" — travel along centerline of body
• "Lead with elbows, not hands" — proper mechanics
• "Stop when elbows reach shoulders" — safe range of motion

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-2-0	2s up, 1s pause, 2s down, no pause
Strength	1-0-2-0	1s up (explosive), no pause, 2s down
Control	3-2-3-1	3s up, 2s hold, 3s down, 1s pause

Grip Variations

Neutral Grip

Hand position: Palms facing body (thumbs forward)

Pros:

• Most shoulder-friendly position
• Natural movement pattern
• Reduced impingement risk
• Better for shoulder health

Best for: Most lifters, those with shoulder concerns

Pronated Grip

Hand position: Palms facing down/back

Pros:

• Slightly more trap activation
• Traditional upright row position

Cons:

• Higher impingement risk
• Less comfortable for many

Best for: Advanced lifters with healthy shoulders

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Side Deltoids	Shoulder abduction — raising arms to sides	████████░░ 80%
Upper Traps	Scapular elevation — shrugging shoulders up	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Front Deltoids	Assist in upward pull	█████░░░░░ 50%
Rear Deltoids	Stabilization and control	████░░░░░░ 40%
Rhomboids	Scapular retraction	████░░░░░░ 35%

Stabilizers

Muscle	Role
Biceps	Elbow flexion assistance
Forearms	Grip and control
Core	Torso stabilization

Muscle Emphasis

Controversial exercise alert: Upright rows have received criticism for potential shoulder impingement. However, when performed with proper form (neutral grip, moderate ROM, elbows not excessively high), they're an effective shoulder and trap builder.

To maximize side delt activation: Lead with elbows, keep dumbbells close to body, neutral grip To maximize trap activation: Pull higher (elbows above shoulders), squeeze at top To minimize impingement risk: Use neutral grip, don't pull excessively high, stop if you feel pinching

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Using too much weight	Poor form, momentum, body lean	Shoulder injury risk, poor isolation	Drop weight 30-40%
Pulling too high	Elbows way above shoulders	Severe impingement risk	Stop at shoulder height
Leading with hands	Dumbbells rise before elbows	Reduces delt activation, poor mechanics	"Elbows drive the movement"
Swinging/momentum	Using body English to lift	No muscle tension, injury risk	Slower tempo, lighter weight
Dumbbells too far forward	Arc away from body	Loses tension, shoulder stress	Keep dumbbells close to torso
Internal shoulder rotation	Shoulders rolling forward	Impingement, rotator cuff strain	Pull shoulders back, chest up

Most Common Error

Pulling too high with poor shoulder position — This creates impingement between the humeral head and acromion. If you feel pinching or pain in the front/top of your shoulder, you're either pulling too high, using internal rotation, or this exercise isn't right for your anatomy. Stop immediately and switch to lateral raises or face pulls.

Self-Check Checklist

• Elbows driving the movement (not hands)
• Dumbbells staying close to body
• No shoulder pinching or pain
• Stopping at shoulder height (not higher)
• Neutral grip (thumbs forward)
• Feeling it in side delts and traps

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🔀 Variations

By Emphasis

Hypertrophy Focus

Variation	Change	Why
Slow Eccentric	3-4s lowering	Increased time under tension
Pause Reps	2s hold at top	Peak contraction emphasis
1.5 Reps	Full + half rep	Extended muscle tension

Equipment Variations

Variation	Equipment	Why
Cable Upright Row	Cable machine	Constant tension throughout ROM
Barbell Upright Row	Barbell	Can load heavier, fixed path
Band Upright Row	Resistance band	Variable resistance, home option
Kettlebell Upright Row	Kettlebell	Single implement, unique challenge

Intensity Techniques

Variation	Change	Why
Drop Sets	Reduce weight mid-set	Push past failure
Cluster Sets	Mini-rests within set	Maintain quality with fatigue
Tempo Variation	Slower concentric/eccentric	Enhanced control and tension

Width Variations

Variation	Hand Position	Effect
Close Grip	Narrow, dumbbells together	More trap emphasis, traditional
Moderate Grip	Shoulder-width	Balanced delt and trap activation
Wide Grip	Wider than shoulders	More side delt, less trap (barbell only)

Range of Motion

Variation	Height	Best For
Partial ROM (mid-range)	Waist to chest height	Building strength, avoiding impingement
Standard ROM	Thighs to shoulders	Balanced development
Extended ROM	Full stretch to above shoulders	Advanced, max trap activation (caution)

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-8	2-3min	Moderate-Heavy	1-2
Hypertrophy	3-4	8-12	90-120s	Moderate	1-2
Endurance/Pump	3-4	12-20	60-90s	Light-Moderate	2-3

Workout Placement

Program Type	Placement	Rationale
Upper body day	Mid-workout	After main pressing, before isolation
Shoulder day	After overhead work	Delts pre-fatigued from pressing
Push day	Middle or end	After compounds, before small isolation
Back/shoulder day	After rowing	Can be used as transition movement

Programming Note

Upright rows are controversial for shoulder health. Some individuals experience impingement regardless of form. If you feel any shoulder pinching:

1. Switch to neutral grip dumbbells (most joint-friendly)
2. Reduce range of motion (don't pull as high)
3. Substitute with lateral raises + shrugs (same muscles, safer)
4. Consider face pulls as alternative

Signs you should avoid upright rows:

• Shoulder pain or clicking during movement
• History of shoulder impingement
• Limited shoulder mobility
• Persistent discomfort despite form corrections

Good alternatives: Lateral raises, cable lateral raises, face pulls, dumbbell shrugs

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	2-3 sets
Intermediate	1-2x/week	3-4 sets
Advanced	2x/week	3-4 sets

Progression Scheme

Progressive Overload

Focus on strict form over heavy weight. When you can do 4x12 with zero momentum and perfect elbow drive, add 5 lbs and drop back to 3x8-10. Shoulder health is more important than ego lifting.

Sample Shoulder Day

Exercise	Sets x Reps	Notes
Overhead Press	4x6-8	Main compound
Upright Row (DB)	3x10-12	Delt and trap builder
Lateral Raise	3x12-15	Side delt isolation
Rear Delt Fly	3x15-20	Rear delt work
Face Pull	3x15-20	Shoulder health finisher

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Upright Row	Learning pattern, rehab
Lighter dumbbells	Building technique	N/A
Partial ROM upright row	Shoulder mobility issues	N/A

Progressions (Harder)

Exercise	When Ready	Link
Barbell Upright Row	Want to load heavier
Cable Upright Row	Want constant tension
High-pull variations	Advanced Olympic lift prep

Alternatives (Same Goal, Different Movement)

Safer Alternatives

Alternative	Equipment	Notes
Lateral Raise	Dumbbells	Isolated side delts, no impingement risk
Cable Lateral Raise	Cable	Constant tension, safer
Face Pull	Cable	Rear delts + traps, shoulder health
Dumbbell Shrug	Dumbbells	Pure trap work, simple and safe

Compound Alternatives

Alternative	Type	Trade-off
Overhead Press	Compound	Full shoulder development
High Pull	Olympic variation	Explosive power, athletic
Push Press	Compound	More weight, leg drive

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain during upward pull	Use neutral grip, reduce ROM, or avoid
Rotator cuff issues	Strain on stabilizers	Very light weight, consider alternatives
AC joint problems	Compression at top	Partial ROM or switch to lateral raises
Limited shoulder mobility	Cannot achieve proper position	Work on mobility first, use alternatives

Stop Immediately If

• Sharp pain in shoulder (front, top, or side)
• Clicking or popping with pain
• Pinching sensation in shoulder
• Pain radiating down arm
• Numbness or tingling
• Unable to complete ROM without discomfort

Form Safety Tips

Tip	Why
Use neutral grip (palms facing body)	Most shoulder-friendly position
Don't pull above shoulder height	Reduces impingement risk dramatically
Lead with elbows, not hands	Proper mechanics, reduces strain
Keep dumbbells close to body	Maintains proper shoulder position
Start light and progress slowly	Shoulders are complex joints

Shoulder-Friendly Checklist

Before each set:

• Neutral grip selected (thumbs forward)
• Shoulders pulled back, chest up
• Core braced and stable
• Weight is manageable for strict form
• Ready to stop at shoulder height
• No pre-existing shoulder pain

Safe Failure

How to safely end a set:

1. When fatigued: Complete current rep, lower to thighs
2. If losing form: Stop immediately — form over reps
3. At failure: Controlled descent to starting position
4. If shoulder hurts: Stop set, assess, consider alternatives

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Abduction + Flexion	0-90°	🟡 Moderate-High
Elbow	Flexion	0-90°	🟢 Low-Moderate
Wrist	Stabilization	Neutral	🟢 Low
Scapula	Elevation	Full	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° abduction	Raise arm to side to shoulder height	Reduce ROM, work on mobility
Shoulder	90° flexion	Raise arm forward to shoulder height	Same as above
Thoracic spine	Extension	Stand tall without rounding	Improve posture, mobility work

Joint Health Note

The upright row is one of the most controversial exercises for shoulder health. The combination of internal rotation and elevation can cause impingement in susceptible individuals. This is why:

Neutral grip is critical — Reduces internal rotation Don't pull too high — Most impingement occurs above shoulder height Listen to your body — If it hurts, stop and use alternatives

Studies show wide individual variation in shoulder anatomy. What's safe for one person may cause pain in another. There's no shame in avoiding upright rows if they bother your shoulders.

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❓ Common Questions

Is the upright row dangerous for shoulders?

It depends on your anatomy and technique. Upright rows have gotten a bad reputation, and for some people, that's warranted. The movement can cause shoulder impingement by:

• Narrowing the subacromial space
• Combining internal rotation with elevation
• Stressing the rotator cuff

To make it safer:

1. Use neutral grip (palms facing body) — dumbbells are better than barbell
2. Don't pull above shoulder height — stop when elbows reach shoulders
3. Lead with elbows, keep dumbbells close to body
4. Use moderate weight with strict form

If you feel ANY shoulder pinching or pain: Stop immediately and switch to lateral raises + shrugs for the same muscle benefits with less risk.

Dumbbells vs. barbell — which is better?

Dumbbells are generally safer and more shoulder-friendly.

Dumbbell advantages:

• Neutral grip option (palms facing body)
• Independent arm movement
• More natural movement path
• Easier to bail out if needed
• Better for asymmetries

Barbell advantages:

• Can load heavier
• Fixed movement path (could be pro or con)
• Easier to track progressive overload

Recommendation: Start with dumbbells using neutral grip. Only switch to barbell if dumbbells feel comfortable and you want to load heavier.

How high should I pull?

Stop when elbows reach shoulder height. Going higher:

• Increases impingement risk dramatically
• Shifts work from delts to traps
• Provides minimal additional benefit

Some people can safely pull higher, but there's no reason to risk it. You'll still build great delts and traps pulling to shoulder height.

Visual cue: At the top, your arms should form roughly a 90-degree angle at the shoulder.

Should my elbows be higher than my hands?

Yes, absolutely. This is critical for proper form:

• Elbows should lead the movement
• At the top, elbows should be higher than dumbbells
• Think "leading with elbows to the ceiling"

Why this matters:

• Ensures proper muscle recruitment (delts and traps)
• Reduces bicep involvement
• Maintains proper shoulder mechanics

If your hands are rising faster than elbows, you're doing it wrong.

Can I use upright rows as a main shoulder exercise?

Not recommended. Upright rows are best used as an accessory movement:

Use it FOR:

• Additional shoulder and trap volume
• Mid-workout after overhead pressing
• Hypertrophy-focused training
• Variety in shoulder training

DON'T rely on it AS:

• Primary shoulder builder (use overhead press instead)
• Only shoulder exercise
• Heavy strength movement

Better main movements: Overhead press, push press, dumbbell shoulder press

I feel this more in my traps than delts. Is that wrong?

Not necessarily wrong, just different emphasis. Trap activation depends on:

More trap activation:

• Pulling higher (above shoulder height)
• Narrower grip
• More explosive tempo
• Squeezing at top

More delt activation:

• Stopping at shoulder height
• Leading with elbows wide
• Slower, controlled tempo
• Neutral grip

Both muscles are working regardless. If you want more delt focus, try the modifications above or switch to lateral raises.

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🎯 Benefits

Primary Benefits

Benefit	Description
Upper body width	Builds side delts and traps for broader appearance
Shoulder mass	Effective compound movement for deltoid hypertrophy
Trap development	One of best exercises for upper trap growth
Functional strength	Improves pulling power and shoulder stability

Secondary Benefits

Benefit	Description
Grip strength	Holding dumbbells throughout ROM challenges grip
Postural muscles	Strengthens upper back and rear delts
Athletic carryover	Similar to high pull in Olympic lifting
Time efficient	Works multiple muscle groups simultaneously

Who Benefits Most

• Bodybuilders seeking shoulder and trap development
• Athletes needing upper body pulling strength
• Lifters with lagging side delts or traps
• Those who can perform the movement pain-free

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📚 Sources

Biomechanics & Muscle Activation:

• McAllister, M.J., et al. (2013). Muscle activation during various upright row variations — Tier A
• Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy — Tier A
• Boeckh-Behrens & Buskies (2000). Fitness Strength Training: Muscle activation analysis — Tier B
• ExRx.net Exercise Analysis: Upright Row — Tier C

Injury & Shoulder Health:

• Kolber, M.J., et al. (2014). Shoulder impingement and upright rowing exercises — Tier A
• McFarland, E.G., et al. (2012). Exercise-related shoulder impingement — Tier B
• Reinold, M. (2019). Controversial shoulder exercises — Tier C

Programming:

• Renaissance Periodization Shoulder Training Volume — Tier B
• Mike Israetel Deltoid Hypertrophy Guide — Tier B
• Menno Henselmans Shoulder Development — Tier B

Technique & Coaching:

• Jeff Nippard Science Applied: Shoulders — Tier C
• Athlean-X Upright Row Controversy — Tier C
• Renaissance Periodization Upright Row Technique — Tier C

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For Mo

When to recommend this exercise:

• User wants to build shoulder and trap mass
• User has healthy shoulders with no impingement history
• User is intermediate+ and understands form importance
• User wants compound shoulder work beyond pressing
• User responds well to the movement (no pain)

Who should NOT do this exercise:

• History of shoulder impingement or rotator cuff issues → Use Lateral Raise + Face Pull
• Shoulder pain during upright rows → Switch to safer alternatives immediately
• Limited shoulder mobility → Work on mobility first, use partial ROM or alternatives
• Beginners with poor body awareness → Start with lateral raises and overhead press first

Key coaching cues to emphasize:

1. "Use neutral grip with dumbbells — palms facing your body"
2. "Lead with elbows — drive them to the ceiling"
3. "Stop at shoulder height — don't pull higher"
4. "If you feel ANY shoulder pinching, stop immediately"
5. "Keep dumbbells close to your torso throughout"

Common issues to watch for in user feedback:

• "My shoulders hurt" → STOP immediately, assess form, likely need to avoid exercise
• "I feel it in my biceps" → Leading with hands not elbows; fix mechanics
• "I don't feel my shoulders" → Weight too heavy, using momentum
• "Is this safe?" → Validate concerns, explain neutral grip and ROM limits

Programming guidance:

• Pair with: Overhead press (before), lateral raises (after), face pulls (after)
• Avoid same day as: No specific conflicts, but watch total shoulder volume
• Typical frequency: 1-2x per week
• Volume: 3-4 sets, 8-12 reps
• Placement: Middle of shoulder or upper body workout

Progression signals:

• Ready to progress when: 4x12 with perfect form, no shoulder discomfort, elbows leading properly
• Regress if: Any shoulder pain, using momentum, poor elbow mechanics
• Consider eliminating if: Persistent shoulder discomfort, better results from alternatives

Assessment questions to ask user:

• "Do you have any history of shoulder problems?" (If yes, avoid upright rows)
• "Can you raise your arms to the side and forward without pain?" (Mobility check)
• "How do your shoulders feel during and after the movement?" (Pain assessment)
• "Are you feeling it in your side delts and traps?" (Checking proper activation)

Important context:

• This is a CONTROVERSIAL exercise — some coaches avoid it entirely
• Individual anatomy matters — what's safe for one person may hurt another
• ALWAYS prioritize shoulder health over muscle gains
• Neutral grip dumbbells are safer than barbell or pronated grip
• There are MANY safe alternatives that build the same muscles
• If in doubt, use lateral raises + shrugs instead (same muscles, less risk)

Default recommendation approach:

1. Start with neutral grip dumbbells
2. Emphasize NOT pulling above shoulder height
3. If user reports ANY discomfort → immediately switch to alternatives
4. Present lateral raises and face pulls as equally effective, safer options
5. Make it clear: there's no shame in avoiding upright rows

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Last updated: December 2024