Dumbbell Upright Row
Muscles worked: Side delts (assisted by traps, biceps).
How to do it
- Stand with a dumbbell in each hand, bells resting against the front of your thighs.
- Keep the bells close and travel them straight up the front of the thighs.
- Let the elbows lead, staying above the wrists throughout.
- Stop when the elbows reach shoulder height - no higher.
- Lower under control. Log the total weight of both bells.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Bells travel up the front of the thighs
- Elbows lead and stop at shoulder height. Total weight of both bells
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Lateral Raise - side delts
- Leaning Cable Lateral Raise - side delts
- Cable Lateral Raise - side delts
- Machine Lateral Raise - side delts
Track the dumbbell upright row properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.