Dumbbell Upright Row

Works the side delt and traps; keep the range comfortable to look after your shoulder.

• Compound
• Dumbbell
• Beginner

How to do it

• Raise the dumbbells close to your body
• Elbows above your wrists, lead with your elbows
• Do not take your elbows above shoulder height

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

• Going too high and pinching your shoulder
• Using trunk momentum

Muscles worked

Primary

• Side delt
• Shoulders

Secondary

• Traps
• Biceps

Alternatives

• Upright Row
• Lateral Raise