How to do the Dumbbell Upright Row
- Stand with your feet hip-width apart, holding dumbbells at your thighs.
- Let the dumbbells hang down, palms facing your body, arms straight.
- Pull the weights up by driving your elbows to shoulder height.
- Lower the dumbbells back down slowly to the starting position.
Full technique — 7 steps
- Stand tall with feet hip to shoulder width apart and hold dumbbells at your thighs.
- Use a neutral grip with palms facing your body and let the dumbbells hang close.
- Set your ribs down, keep your torso upright, and start with elbows fully extended.
- Pull the dumbbells straight up by driving your elbows out and upward.
- Keep the weights close to your torso as they travel from thigh level toward upper chest.
- Raise until your elbows reach about shoulder height without forcing a higher pull.
- Lower the dumbbells back down along the same path until your arms are straight again.
Common mistakes
- Pulling with the hands first
- Yanking the dumbbells with momentum
- Raising elbows far above shoulders
- Letting dumbbells drift away
- Curling the weight upward
Form cues
- Drive elbows up
- Stop at shoulder height
- Keep wrists below elbows
- Weights stay close
