Procaryote
Shoulder · Strengthening

Dumbbell Upright Row

Dumbbell upright row, 3 sets, 10 repetitions, controlled tempo

Illustration of the Dumbbell Upright Row exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: Controlled, slow during both lifting and lowering

Description: Standing, hold a dumbbell in each hand with arms along the sides of the body. Lift the dumbbells towards the chin while keeping the elbows apart and close to the body, then slowly lower back down.

Tips: Keep the back straight and shoulders down to avoid unnecessary tension. Control the movement carefully to effectively target the shoulders.

Progression: Gradually increase the weight of the dumbbells or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbells
Starting position
Standing, holding dumbbells with arms along the sides
Clinical goal
Muscle strengthening of the shoulders
Also known as
Upright Dumbbell Row, Vertical Dumbbell Pull, Shoulder Elevation with Dumbbells

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.