Upright Rows
The dumbbell upright row pulls the weights up the front of the body with the elbows leading, targeting the side delts and upper traps. Maddy programs it shoulder-friendly: elbows capped at shoulder height and a grip that lets the wrists stay neutral. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 5-6 reps | 2 min |
| Muscle | 3 × 9-12 reps | 60-90 s |
| Endurance | 2 × 18-25 reps | 30-45 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner-to-intermediate; the shoulder-height elbow cap is a hard technique rule, not a suggestion for beginners.
Proper form — 5 cues
- Stand tall with dumbbells resting on the front of your thighs.
- Lead the movement with the elbows — hands are just hooks.
- Pull until the elbows reach shoulder height, hands around the lower chest.
- Keep the dumbbells close to the body the whole way up.
- Lower on a two-to-three count to straight arms before the next rep.
Breathing: Exhale as the elbows drive up, inhale on the controlled lowering.
The 3 mistakes Maddy corrects most
How to program upright rows
| Goal | Phase | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|---|
| strength | weeks 1–4 · build | 4 | 6 | 2-0-X-1 | 2 min | 7 |
| strength | weeks 5–8 · intensify | 4 | 5 | 2-0-X-1 | 2 min | 8 |
| strength | weeks 9–12 · peak | 4 | 5 | 2-0-X-1 | 2 min | 9 |
| hypertrophy | weeks 1–4 · build | 3 | 12 | 3-0-2-1 | 60–90 s | 7 |
| hypertrophy | weeks 5–8 · intensify | 3 | 10 | 3-0-2-1 | 60–90 s | 8 |
| hypertrophy | weeks 9–12 · peak | 3 | 9 | 3-0-2-1 | 60–90 s | 8–9 |
| endurance | weeks 1–4 · build | 2 | 18 | 2-0-2-0 | 30–45 s | 6 |
| endurance | weeks 5–8 · intensify | 2 | 22 | 2-0-2-0 | 30–45 s | 7 |
| endurance | weeks 9–12 · peak | 2 | 25 | 2-0-2-0 | 30–45 s | 7–8 |
| beginner | weeks 1–4 · learn | 2 | 8 | 3-0-2-0 light, elbows capped at shoulder height | 60–90 s | 5 |
| beginner | weeks 5–8 · groove | 3 | 10 | 3-0-2-0 light, elbows lead | 60–90 s | 6 |
| beginner | weeks 9–12 · load | 3 | 10 | 2-0-2-1 small load jumps | 60–90 s | 6–7 |
Tempo = eccentric-pause-concentric-pause in seconds where numeric (X = explosive intent); hold-duration cues for the stretch record.
Common questions
Are upright rows bad for the shoulders?
The blanket warning comes from the barbell version done to chin height with a narrow grip, which forces the arm into internal rotation under load at its most crowded angle. With dumbbells — which let the hands travel freely — a grip about shoulder width, and elbows stopping at shoulder height, most trainees handle them without complaint. If it pinches anyway, lateral raises cover the same muscle with none of the argument.
Upright rows vs lateral raises for side delts?
The upright row is a compound pull that lets the traps share the work, so you can load it heavier; the lateral raise isolates the side delt with less weight and less help. Neither replaces the other — Maddy commonly programmes the row earlier in a session for load and the raise later for direct volume. If you only pick one, pick the one your shoulders enjoy.
How wide should my grip be?
With dumbbells, start with hands directly in front of your thighs about shoulder-width apart and let them drift naturally as the elbows lead. Narrower pulls the elbows forward and cramps the wrists; wider than the shoulders turns it into a high pull. The test is the top position — wrists flat, elbows level with shoulders, no pinching — adjust until that describes every rep.
Are dumbbells better than a barbell for upright rows?
For most lifters, yes. Dumbbells let each hand travel on its own path, so the wrists can rotate slightly and the elbows can find a comfortable line — most complaints about the barbell version come from having both hands locked to one bar. Dumbbells also expose side-to-side strength gaps that a bar hides. The barbell allows heavier total loads, but for a side-delt and trap builder trained at 9–12 reps, the freer dumbbell path usually delivers more stimulus with less wrist and shoulder irritation.
Why do I only feel upright rows in my traps and not my shoulders?
Three usual causes. First, pulling the hands too high — once the elbows pass shoulder height the upper traps take over, so cap the pull at chest-to-shoulder level. Second, shrugging the shoulders toward the ears as you pull; keep the shoulder blades heavy and let the elbows lead out wide instead. Third, load — a weight that is too heavy turns the lift into a shrug-and-heave. Drop it by 20–30 percent, slow the tempo, and think of the elbows drawing wide like a coat hanger.
Related exercises
Browse: All shoulders exercises · All back exercises · All dumbbell exercises · Full exercise library
This is one exercise. Your plan is the other 99%.
Maddy hand-builds training around your exact body — schedule, recovery, injuries, food culture. It starts with a 3-minute scan.
Start My Body Scan → 11 questions · 3 min · free · no card yet