Dumbbell Upright Row (back POV)
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Shoulders
- Type
- Strength
The dumbbell upright row is a shoulder-focused pulling exercise that primarily targets the lateral (side) deltoids, with the upper trapezius assisting as you lift the weights toward your chest. Holding a dumbbell in each hand lets each arm work independently and builds width across the shoulders. The "back POV" label simply refers to the camera angle in the demo — the movement is a standard dumbbell upright row.
How to do the Dumbbell Upright Row (back POV)
- 1Stand tall with your feet about hip-width apart and a dumbbell in each hand, arms hanging in front of your thighs with palms facing your body.
- 2Brace your core, pull your shoulders back slightly, and keep a small bend in your knees.
- 3Lead with your elbows and pull the dumbbells straight up close to the front of your body, keeping them near your torso.
- 4Raise the dumbbells until your upper arms are roughly parallel to the floor and your elbows are level with or just below your shoulders, around chest height.
- 5Keep your elbows higher than your wrists throughout the pull, letting your wrists relax rather than curling them upward.
- 6Pause briefly at the top, feeling the contraction in your side delts and traps.
- 7Lower the dumbbells under control back to the starting position, resisting the descent.
- 8Complete your reps, then set the dumbbells down with control.
Form tips
- Move with your elbows, not your hands — think of driving your elbows up and out to the sides to load the lateral deltoids.
- Use a moderate weight you can control; this is a precision movement, not a max-effort lift.
- Keep your torso upright and still — let the shoulders and traps do the work rather than swinging the weights up.
- Exhale as you lift and inhale as you lower to maintain a steady, braced position.
Common mistakes
- Raising the dumbbells too high, above chest or shoulder height, which pinches the shoulder joint and increases the risk of impingement — stop when your upper arms reach about parallel, around chest level.
- Letting the wrists bend up and lead the movement instead of the elbows, which shifts strain onto the wrists and forearms and takes tension off the delts.
- Using momentum and heaving the weight with your back or knees, which cheats the rep and reduces tension on the target muscles.
- Hunching forward or rounding the shoulders, which strains the neck and reduces the work on the side delts.
Frequently asked questions
What muscles does the dumbbell upright row work?
It primarily targets the lateral (side) deltoids, with the upper trapezius assisting as you pull the dumbbells up toward your chest.
How high should I lift the dumbbells?
Raise them until your upper arms are roughly parallel to the floor and your elbows reach about chest height. Lifting higher, above the shoulders, increases the risk of shoulder impingement, so stop before then.
Is the dumbbell upright row good for beginners?
Yes, with a light weight and a limited range of motion. Keep the dumbbells around chest height and lead with the elbows; if you feel any pinching in the shoulder, reduce the height or switch to lateral raises.
What's a good alternative to the dumbbell upright row?
Dumbbell lateral raises are a shoulder-friendly alternative that hit the side delts with less impingement risk. Dumbbell shrugs are a good option if you mainly want to target the traps.
How many sets and reps should I do?
For building shoulder size, 3–4 sets of 10–15 reps with a controlled, moderate weight works well. Prioritize clean form and a comfortable range of motion over heavy loading.
