How high should I pull the dumbbells during an upright row?

Pull the dumbbells to approximately chin level or until your elbows reach shoulder height. Stop sooner if you experience any shoulder discomfort, as individual anatomy affects safe range of motion.

What grip width is best for dumbbell upright rows?

Dumbbells naturally create a neutral grip width since each hand moves independently. This typically results in a more shoulder-friendly position than a narrow barbell grip.

Are upright rows bad for your shoulders?

Upright rows can cause discomfort for some lifters due to shoulder impingement, especially with a very narrow grip or excessive range of motion. Using dumbbells with a controlled range and stopping at shoulder height reduces risk for most people.

Upright Row (Dumbbell)

The upright row with dumbbells is a vertical pulling exercise that targets the deltoids and trapezius by lifting the weights from waist to chin level with high elbows. It suits lifters looking to build shoulder width and upper trap development with independent arm movement.

Muscle group: Shoulders
Primary muscles: deltoids, trapezius
Equipment: Dumbbell

How to do the Upright Row (Dumbbell)

Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing your thighs.
Pull both dumbbells straight up along the front of your body, leading with your elbows until they reach shoulder height.
Keep the dumbbells close to your torso and raise them to approximately chin level.
Pause briefly at the top with elbows higher than your wrists.
Lower the dumbbells back down to the starting position under control.

Form tips

Lead the movement with your elbows rather than your hands to keep tension on the shoulders and traps.
Stop the range of motion if you feel shoulder discomfort, keeping elbows at or slightly below shoulder height.
Maintain a neutral spine and avoid leaning back as you lift the weight.

Common mistakes

Flaring elbows out too wide: this can cause shoulder impingement and reduces trap activation.
Using momentum by swinging the torso: this removes tension from the target muscles and increases injury risk.
Pulling the dumbbells too far from the body: this shifts load away from the shoulders and creates inefficient leverage.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 reps, while strength work typically uses 3 to 5 sets of 4 to 6 reps with heavier loads.

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Frequently asked questions

How high should I pull the dumbbells during an upright row?: Pull the dumbbells to approximately chin level or until your elbows reach shoulder height. Stop sooner if you experience any shoulder discomfort, as individual anatomy affects safe range of motion.
What grip width is best for dumbbell upright rows?: Dumbbells naturally create a neutral grip width since each hand moves independently. This typically results in a more shoulder-friendly position than a narrow barbell grip.
Are upright rows bad for your shoulders?: Upright rows can cause discomfort for some lifters due to shoulder impingement, especially with a very narrow grip or excessive range of motion. Using dumbbells with a controlled range and stopping at shoulder height reduces risk for most people.

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