Dumbbell wide-grip upright row

Exercise details

  • Target muscle: Lateral Deltoid
  • Synergists: Anterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Infraspinatus, Teres Minor
  • Important stabilizers (not highlighted): Upper trapezius, Lavator scapulae
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Grasp a dumbbell in each hand and stand upright.
  2. Pronate your wrists so that your palms face your thighs. The dumbbells should be being held at either shoulder width or wider.
  3. Pull your shoulders back and stick out your chest.


  1. Exhale as you pull the dumbbells up the front of your body until they reach your lower or middle chest. Do not pull the dumbbells up any higher.
  2. Hold for a count of two.
  3. Inhale as you lower the dumbbells to the starting position.
  4. Repeat for more repetitions.

Comments and tips

  • Upright rowing exercises such as this one can damage the shoulders of some people. For shoulder safety, keep your body upright, your shoulders back, your chest out, and the dumbbells at either shoulder width or wider. Also, do not pull the dumbbells up any higher than your lower or middle chest. See the Upright row concerns section on the barbell wide-grip upright row page to learn more about the risks of upright rowing exercises.
  • Pull with your elbows, not with your biceps.
  • The upper trapezius and lavator scapulae act as important stabilizers for the dumbbell wide-grip upright row. They do not act as synergists.

Dumbbell wide-grip upright row video



Click here to post a comment

Get Exercises on Social Media

I post all new exercises and training programs to these social media platforms. Follow me to see the exercises and training programs in your feeds.

Download My Ebook Now

Whether you’re a guy or a girl, it contains everything you need to completely transform your body and/or improve any aspect of fitness.

How to Create a Great Body ebook

See what's inside >>