Upright Row - Free Weight

Other types of Upright Row: Machine Resistance Tube Stability Ball

  • Pick up two dumbbells and turn your palms to face the front of your thighs. Lean slightly forward and start with your arms in a vertical position. Bend your knees slightly and keep your spine in neutral.

  • Lift your elbows towards the ceiling and keep your shoulders down. Pause when your elbows are just above shoulder height, then lower to starting position and repeat.

  • Two dumbbells

  • Shoulders 

  • Lateral and anterior deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps brachii, Middle and lower trapezius, Serratus anterior, Infraspinatus, Teres minor

  • TIP: Keep your hands close to your body and close to each other.

Variations for Upright Row

  • Standing Deltoid Fly

    A more advanced version of the seated deltoid fly.

  • Lateral Deltoid Raise

    This exercise helps add shape to your shoulders and can help develop good posture.

  • Barbell Upright Row

    Using a bar for this exercise may allow you to lift slightly more weight than with dumbbells, and still allows you the freedom to move in a manner feels best to your arms.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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