Dumbbell Upright Row

Muscles worked by the Dumbbell Upright Row

Primary

Side DeltsLateral DeltoidTrapsTrapezius

Secondary

Front DeltsAnterior DeltoidBicepsBiceps BrachiiRhomboidsRhomboid Muscles

Also called: side deltoid, lateral delt, side delt, medial deltoid, lateral deltoid, trap.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Upright Row

1. Stand holding two dumbbells in front of your thighs, palms facing your body.
2. Pull the dumbbells straight up along your body, leading with your elbows.
3. Raise until the dumbbells reach chin height and elbows are above the wrists.
4. Pause briefly, then lower with control.
5. Repeat for the desired reps.

Form tips

• Keep the dumbbells close to your body throughout.
• Lead with your elbows, not your hands.
• Avoid pulling with a very narrow grip to reduce shoulder impingement risk.

At a glance

Dumbbell Upright Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Upright Row
• Cable Upright Row
• EZ-Bar Upright Row
• Arnold Press
• Barbell Overhead Press
• Barbell Shrug
• Behind the Neck Press
• Bodyweight Lateral Raise

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "dumbbell-upright-row",
  "name_en": "Dumbbell Upright Row",
  "name_de": "Kurzhantel Hochziehen",
  "name_es": "Remo al Mentón con Mancuernas",
  "description_en": "A compound pulling movement with dumbbells that targets the lateral deltoids and upper trapezius.",
  "description_de": "Eine zusammengesetzte Zugübung mit Kurzhanteln für die seitliche Schulter und den oberen Trapezmuskel.",
  "description_es": "Un movimiento de tirón compuesto con mancuernas que trabaja los deltoides laterales y el trapecio superior.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "shoulders",
  "primary_muscles": [
    "lateral_deltoid",
    "trapezius"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "biceps_brachii",
    "rhomboids"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "shoulder_focus",
    "pull_day"
  ],
  "variation_group": "upright-row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding two dumbbells in front of your thighs, palms facing your body.",
    "Pull the dumbbells straight up along your body, leading with your elbows.",
    "Raise until the dumbbells reach chin height and elbows are above the wrists.",
    "Pause briefly, then lower with control.",
    "Repeat for the desired reps."
  ],
  "instructions_de": [
    "Stehe mit zwei Kurzhanteln vor den Oberschenkeln, Handflächen zum Körper.",
    "Ziehe die Hanteln gerade am Körper hoch, Ellbogen führen die Bewegung.",
    "Bis Kinnhöhe ziehen, Ellbogen über Handgelenken.",
    "Kurz halten, dann kontrolliert absenken.",
    "Gewünschte Wiederholungsanzahl ausführen."
  ],
  "instructions_es": [
    "Párate sosteniendo dos mancuernas frente a los muslos, palmas hacia el cuerpo.",
    "Tira de las mancuernas recto hacia arriba a lo largo del cuerpo, liderando con los codos.",
    "Sube hasta la altura del mentón con los codos por encima de las muñecas.",
    "Pausa brevemente, luego baja con control.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Keep the dumbbells close to your body throughout.",
    "Lead with your elbows, not your hands.",
    "Avoid pulling with a very narrow grip to reduce shoulder impingement risk."
  ],
  "tips_de": [
    "Halte die Hanteln während der gesamten Bewegung nah am Körper.",
    "Die Ellbogen führen, nicht die Hände.",
    "Keinen zu engen Griff verwenden, um Schulterimpingement zu reduzieren."
  ],
  "tips_es": [
    "Mantén las mancuernas cerca del cuerpo durante todo el movimiento.",
    "Lidera con los codos, no con las manos.",
    "Evita un agarre muy estrecho para reducir el riesgo de impingement de hombro."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/dumbbell-upright-row-start.webp",
      "peak": "images/flat/dumbbell-upright-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "dumbbell-upright-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.