Upright Row (Dumbbell)
The Dumbbell Upright Row is a compound upper-body exercise that primarily targets the lateral deltoids and upper trapezius. It involves pulling weights vertically along the front of the body to build shoulder width and upper back thickness.
This exercise requires careful load management to protect the shoulder joint, which is where AI coaching excels. By analyzing your RPE and performance data, the app ensures you aren't compensating with momentum or overloading the movement, which are common causes of impingement. If you report shoulder discomfort or your recovery metrics (like HRV) indicate systemic fatigue, the system can instantly suggest safer alternatives or adjust volume to prevent injury while keeping you on track.
Form Cues
- Lead the movement by driving your elbows high and wide
- Keep the dumbbells close to your torso throughout the lift
- Maintain a slight bend in your knees and a neutral spine
- Control the lowering phase for a full 2-3 seconds
- Don't pull the elbows higher than shoulder level
- Don't swing your hips to generate momentum
- Don't let the dumbbells drift forward away from your body
- Don't shrug your shoulders up before pulling
Common Mistakes
- Raising elbows above shoulder height
- Using excessive weight and swinging
- Curling the wrists inward at the top
- Rounding the upper back
- Jerking the weight off the thighs
Muscles Worked
This movement is highly effective for developing the 'yoke' of the upper body, specifically hitting the lateral head of the deltoid and the upper trapezius fibers. It also recruits the biceps and forearms as secondary stabilizers to maintain grip and control the vertical path of the weight.
Primary
Secondary
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