Upright Row (Dumbbell)
Complete guide to Upright Row (Dumbbell). Learn proper form, technique, and execution. Targets Side Delts. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Upright Row (Dumbbell)
Grab a pair of dumbbells and stand tall with your feet shoulder-width apart.
Let your arms hang straight at your sides with your palms facing your body.
Engage your abs and take a breath.
Pull both dumbbells straight up toward your chin by driving your elbows high and wide, squeezing your shoulders at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |