This is an excellent exercise for building stronger shoulders. The upright row targets the lateral deltoid. The anterior deltoid, trapezius and biceps are also engaged during the lifting, while the muscles in the lower back must work continuously to support the upper body. Suitable for beginners and intermediates, this exercise is perfect for sports and occupations that involve lifting, dragging or pulling. Great for strength athletes who want to learn more advanced Olympic lifting exercises, such as the church or snatch.
How to do the dumbbell upright row
Stand with feet shoulder-width apart and knees slightly bent. Grasp the barbell with both hands shoulder-width apart, palms facing you and arms extended. Bend the elbows and pull the barbell straight up, keeping the bar close to the body, until the elbows are shoulder height. Let the wrists flex as the bar rises. Slowly lower the barbell to the starting position.
Do it well
Place one foot forward and one foot back for extra stability when lifting heavier weights.
Warning
Do not arch the back and do not swing forward or back; that puts too much strain on the lower back.
Variations of the dumbbell upright row
Light
Do this exercise on one side at a time using a dumbbell. Grab a dumbbell in one hand and hold a firm stationary object with the other hand for support. Use the same technique and body position as for the standard exercise, making sure the elbows are pointing out.
Heavy
Use two dumbbells in place of the barbell for added instability, requiring more control. Grasp the dumbbells with hands shoulder-width apart, palms facing you and arms extended. Bend the elbows and pull the dumbbells straight up. Keep the weights close to the body and raise them until elbows are shoulder height. At this point, the wrists should be just below the shoulders and the elbows should be pointing out.
Active muscles
- Laterale deltoideus
- Biceps brachii
- Brachioradialis
- Trapezius
- Supraspinatus (onder trapezius)
