Dumbbell Upright Row
A dumbbell upright row lifts one or two dumbbells in front of the torso as the elbows flex and rise.
Movement
A dumbbell upright row is a loaded pull with the hands travelling upward in front of the torso. Grip, implement path, range and load alter the task.
McAllister et al. · upright-row grip-width EMG · ACSM · resistance-training position stand
Evidence and programming
A small barbell study found grip-width differences in acute EMG, not long-term growth, safety or performance. It cannot identify one optimal dumbbell setup. Choose a controllable, tolerable range and a load suited to the training goal.
McAllister et al. · upright-row grip-width EMG · ACSM · resistance-training position stand
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FAQ
What muscles does it isolate?
It does not isolate one muscle; several shoulder, upper-back and elbow-flexor muscles can contribute.
McAllister et al. · upright-row grip-width EMG · ACSM · resistance-training position stand
What is the safest range?
No universal endpoint is established. Use a controllable range that does not aggravate symptoms and adjust or stop if pain occurs.
McAllister et al. · upright-row grip-width EMG · ACSM · resistance-training position stand
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