What equipment do you need for the dumbbell upright row?

You need dumbbell to do the dumbbell upright row.

What is a good dumbbell upright row?

For men, a good dumbbell upright row is about a 112.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 37.5 lb and elite lifters pass 210 lb. For women, the standards run from about 15 lb to 137.5 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Dumbbell

Dumbbell Upright Row

How to do the dumbbell upright row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Horizontal Row
Mechanic: Compound

Find more:Shoulders exercises Dumbbell exercises

How to do it

Hold dumbbells in front of your thighs with an overhand grip. Pull them up to chest level, keeping elbows higher than wrists.

1Hold the dumbbells with palms facing your body and pull them up to chest height, leading with your elbows
2You should feel your upper traps and delts contracting while keeping your shoulders down
3Pause briefly at the top and lower slowly to feel the eccentric phase

Common mistakes

Don't yank the weights or use momentum; keep the movement smooth
Avoid letting your elbows travel higher than your shoulders to prevent impingement
Don't shrug excessively or arch your back during the lift