How many sets and reps of the dumbbell upright row should a beginner do?

Three sets of 12 to 15 reps with light dumbbells is a sound starting point; progress by adding a small amount of weight only once every rep stops short of shoulder height comfortably.

What can I do instead of the dumbbell upright row with no dumbbells?

A resistance band anchored under your feet and pulled up the same path trains the pattern almost anywhere, or a barbell or kettlebell version if either is available instead.

What is the dumbbell upright row good for and when should you avoid it?

Because each arm can find its own path, it tends to feel friendlier on the shoulders than a fixed bar while still building the lateral delts and upper traps together. It's a poor choice for anyone with a history of shoulder impingement, since even a comfortable-feeling path still involves internal rotation that can aggravate that specific joint.

Beginner

Dumbbell Upright Row

Dumbbells let each arm travel its own path, so the upright row feels friendlier on the shoulders than a fixed bar. Leading with the elbows loads the lateral delt and upper trap together, making it an efficient shoulder-and-trap builder. Keep the range moderate and the tempo controlled to protect the rotator cuff.

Equipment: Dumbbell
Body part: Shoulder, Traps
Type: Strength
Browse by muscle: Deltoid Middle, Trapezius Upper
Browse by movement: Shoulder Raise

How to do it

1
Stand tall holding a dumbbell in front of each thigh, palms facing your body.
2
Brace the core and keep the chest up.
3
Pull the dumbbells straight up close to the torso by driving the elbows out and up.
4
Stop when the upper arms reach about shoulder height, elbows above the wrists.
5
Squeeze the delts and traps briefly at the top.
6
Lower the dumbbells under control back to the start.

Tips

Lead with the elbows, not the hands, to keep the load on the delts.
Do not pull above shoulder height; a lower finish is easier on the cuff.
Keep the dumbbells close to the body rather than swinging them forward.

Variations

Common mistakes

The hips and knees kick to swing the dumbbells upward, borrowing momentum from the legs on a lift that's meant to be driven by the shoulders alone.
The wrists bend backward under the dumbbells' weight at the top, so the forearms end up doing isometric work that has nothing to do with training the shoulder.
Once the arms tire, the torso leans back to help finish the last few inches of the pull, arching through the low back instead of driving the movement from the shoulder.
Pulling the dumbbells higher than shoulder height to chase a bigger range pinches the shoulder joint right where the humerus and acromion sit closest together.

Frequently asked

How many sets and reps of the dumbbell upright row should a beginner do?: Three sets of 12 to 15 reps with light dumbbells is a sound starting point; progress by adding a small amount of weight only once every rep stops short of shoulder height comfortably.
What can I do instead of the dumbbell upright row with no dumbbells?: A resistance band anchored under your feet and pulled up the same path trains the pattern almost anywhere, or a barbell or kettlebell version if either is available instead.
What is the dumbbell upright row good for and when should you avoid it?: Because each arm can find its own path, it tends to feel friendlier on the shoulders than a fixed bar while still building the lateral delts and upper traps together. It's a poor choice for anyone with a history of shoulder impingement, since even a comfortable-feeling path still involves internal rotation that can aggravate that specific joint.

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