Upright Dumbbell Row Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: front deltoids, back deltoids
- secondary: upper back
- tertiary: biceps
- quaternary: forearm
How to perform?
The upright row is a weight training exercise performed by holding a weight with an overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps. The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids.
During an upright row, the deltoids work to lift the weight towards the chin, while the upper back muscles help to stabilize the movement. The biceps and forearms assist in holding and controlling the weight. The core muscles also engage to maintain proper posture and prevent injury.
In terms of exercise classification, the upright row is a compound exercise, as it works multiple muscle groups simultaneously to perform a movement. The upright row is a great exercise for building overall strength and size in the shoulders, upper back, and biceps. However, it's important to use proper form and to choose a weight that is appropriate for your individual strength level to avoid potential shoulder impingement or injury.
Variations
Similar Exercises
Alternated dumbbell shoulder press
compoundBehind-the-Neck Press
compoundClean And Press
compoundMachine Shoulder Press
compoundPush Press
compoundRear delt DB row
compoundSeated Arnold Press
compoundSeated Barbell Shoulder Press
compoundSeated Dumbbell Shoulder Press
compoundStanding Barbell Shoulder Press (Overhead Press)
compoundStanding Dumbbell Arnold Press
compoundStanding Dumbbell Shoulder Press
compoundBarbell Front Raises
isolationBent-over dumbell raises (Bent-over rear delt raises/fly)
isolationCable front raise
isolationFace Pulls
isolationFront Raises
isolationIncline dumbbell rear delt raise
isolationLateral Raises (Shoulder Flys)
isolationLow Pulley Row to Neck
isolationLying Face Pulls
isolationLying Side Raises
isolationRear Cable Delt Crossovers
isolationRear Delt Fly Machine (Reverse Pec Deck)
isolationRear Delt Raise (Rear Delt Fly)
isolationReverse Cable Fly’s
isolationRing Face Pulls
isolationSeated Front Raises
isolationSeated Rear Delt Raise/Fly
isolationSingle-Arm Rear-Delt Cable
isolationSingle Arm Rear Delt Raises/Fly
isolationShoulder Taps
isometricSide Plank Pull
isometric