ProgreviaDumbbell upright row
Home › Exercises › Traps › Dumbbell upright row
How to do it
Pull the dumbbells up close to the body driving the elbows high, up to chest height. It works the delts and traps; don't go above the shoulders to protect the rotator cuff.
Muscles worked
Mainly trapecio. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Horizontal pull
- Minimum level
- Beginner
- Technical demand
- Needs coaching
- Fatigue it generates
- Moderate (0.9 out of 2.2)
- Risk if technique breaks down
- High
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Rolling the shoulders in a circle when shrugging: the effective movement is vertical, straight up and down.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Dumbbell upright row compares with other traps exercises
The catalogue has 9 exercises with traps as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Dumbbell upright row is number 8.
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers one alternative: Band face pull.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Band shrug | resistance band | Low (0.5 out of 2.2) | Basic |
| Band face pull | resistance band | Low (0.5 out of 2.2) | Basic |
| Low cable shrug | cable | Low (0.6 out of 2.2) | Basic |
| Machine shrug | machine | Low (0.6 out of 2.2) | Basic |
| Dumbbell shrugs | dumbbells | Moderate (0.7 out of 2.2) | Basic |
| Barbell shrugs | dumbbells | Moderate (0.7 out of 2.2) | Basic |
| Dumbbell upright row | dumbbells | Moderate (0.9 out of 2.2) | Needs coaching |
| Farmer carry | dumbbells | High (1.4 out of 2.2) | Basic |
Alternative exercises
More Horizontal pull exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Dumbbell upright row based on your level, goal and available days.
Build your Traps workout
Generate a full routine with the emphasis on Traps and Dumbbell upright row among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Dumbbell upright row work?
Dumbbell upright row mainly works the trapecio muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Dumbbell upright row should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for trapecio to your level (about 10–20 sets per muscle per week).
Is Dumbbell upright row good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow trapecio.
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