Dumbbell armpit row exercise
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Dumbbell armpit row

Exercise details

  • Target muscle: Lateral deltoid
  • Synergists: Posterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Infraspinatus, Teres Minor
  • Mechanics: Compound
  • Force: Pull

Starting position

Stand holding a pair of dumbbells by your sides, with your palms facing your thighs.


  1. Exhale as you pull the dumbbells up the sides of your torso towards your armpits, with your elbows pointing out to the sides.
  2. Hold for a count of two.
  3. Inhale as you lower the dumbbells to the starting position.
  4. Repeat.

Comments and tips

  • Pull with your elbows, not your biceps.
  • Keep your back straight and your elbows slightly bent.
  • If the dumbbell armpit row is hard on your shoulders, try the dumbbell lateral raise.
  • Along with the barbell upright row (which can be dangerous), the dumbbell lateral raise, and the Y-raise, the dumbbell armpit row is one of few exercises that targets your lateral deltoid.
  • Also known as the dumbbell raise.
  • Further strengthen your lateral deltoids with the dumbbell Scott press, the barbell wide-grip upright row, and the cable wide-grip upright row.
  • To strengthen all deltoid fibers simultaneously, try the cable Y-raise.

Dumbbell armpit row video


ExRx.net, Dumbbell Raise

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