Dumbbell Upright Row (back POV) Exercise Guide
Exercise Profile
- Target
- Deltoid Lateral
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Lateral
- Secondary Muscles
- Brachioradialis, Brachialis, Teres Minor, Trapezius Middle Fibers, Trapezius Lower Fibers, Serratus Anterior, Biceps Brachii, Infraspinatus, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Upright Row with Dumbbells
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Upright Row (back POV)
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Keep the dumbbells resting on your thighs and arms straight.
- Lift the dumbbells towards your chin, leading with the elbows while keeping them elevated.
- Pause at the top for a moment, then lower the dumbbells back to the starting position.
Common Mistakes
- Lifting with the back instead of the shoulders.
- Using weights that are too heavy.
- Letting elbows drop during the lift.
Modifications
- Use lighter weights for beginners.
- Perform the exercise seated for more stability.
Tips
- Keep your elbows higher than your wrists throughout the movement.
- Control the weights to avoid straining your shoulder joint.
- Do not use momentum; focus on a smooth lifting motion.
Dumbbell Upright Row (back POV) Alternatives
Tags
shoulders
strength
dumbbell
deltoids
upper body
fitness
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