Dumbbell High Row (upper back)

A row with a high, flared elbow that emphasises the upper back, mid traps and rear delt.

• Compound
• Dumbbell
• Beginner

How to do it

• Braced on a bench, pull with a high, flared elbow
• Take your shoulder blade back and up
• Lower into a controlled stretch

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Pulling your elbow in tight (it becomes a lat row)
• Rotating your trunk

Muscles worked

Primary

• Traps
• Back

Secondary

• Rear delt
• Biceps

Alternatives

• Single-Arm Dumbbell Row
• Chest-Supported Machine Row