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Upright row with dumbbells

Upright rowing with dumbbells provides various options. You can perform the fitness exercise either unilaterally or train with both arms simultaneously. Further details regarding body positioning and execution of the movement can be found below. In contrast to using the barbell, this variation is gentler on your joints.

Body position

Commence by standing upright. For the bilateral version, grasp two dumbbells in an overhand grip, holding them in front of your body with your arms almost fully extended. Keep your back straight, gaze forward, and ensure the dumbbells are positioned close to each other.

In the unilateral version of upright rowing with dumbbells, stand upright as well, take one dumbbell in one hand, and rest the other on your hip. Your upper body and head should maintain a straight position when loading only one side.

Movement execution

For the bilateral version, pull the dumbbells evenly upward without using momentum. Halt briefly below the chin and lower the dumbbells back down in a controlled manner.

In the one-arm variation, you gently lift only one dumbbell upward. The shoulders remain steady, while the other arm remains still. Afterward, return to the starting position.

Stressed muscles and common mistakes

For more information on the engaged muscle groups and common mistakes in the Upright Row with Dumbbells, refer to the page dedicated to Upright Row.

Alternative variants to upright rowing with dumbbells

For a more diverse training experience, you can also incorporate similar exercises or alternative variations of Upright Rows with Dumbbells.

Upright barbell row

Every gym is equipped with an EZ-bar. When using the EZ-bar for upright rows, you benefit from a joint-friendly wrist position. In comparison to the exercise with the barbell, the movement is more naturally executed. The specific grip places the focus on strengthening the trapezius muscle, while shoulders and others are only secondary targets.

Upright rowing with the SZ bar

Every gym is equipped with an EZ-bar. When using the EZ-bar for upright rows, you benefit from a joint-friendly wrist position. In comparison to the exercise with the barbell, the movement is more naturally executed. The specific grip places the focus on strengthening the trapezius muscle, while shoulders and others are only secondary targets.

Upright rowing with the Theraband

The resistance band is popular in home training. With upright rows using resistance bands, you can integrate a diverse exercise variation into your daily routine and specifically train the upper fibers of your trapezius muscle at home or on the go. You generally strengthen your entire upper back, with the main focus on the neck. Training with the flexible resistance band minimizes the risk of injury, provided you follow some tips on body positioning and execution.

Upright cable rows

Upright rowing with the cable pull offers another option to target and strengthen your trapezius. Due to the specific posture in cable rowing, beginners should start with a different alternative. However, cable pull is known for being particularly joint-friendly. The flexible cable allows you to effectively train the upper back.Alternatively, you can perform this exercise unilaterally and support the movement with the second hand. This primarily targets the upper muscle fibers and promotes a well-defined neck.

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