Dumbbell Upright Row

Freeweight Intermediate

Side delts
Upper back
Biceps
Rear delts

Two-hand dumbbell upright rows combine shoulder abduction with elbow flexion, loading delts and upper traps. Lift with control and keep the pull close to your body. Main muscles: deltoids and traps.

See it in action 🎥

Shrugs vs Upright Rows — Which Builds Your Traps?

Exercises targeting the same muscles

Barbell Upright Row
Smith-Machine Upright Row
Cable Upright Row
Dumbbell Lateral Raise
One-Arm Cable Lateral Raise
Two-Arm Cable Lateral Raise
Cable Lean Lateral Raise
Dumbbell Shrug