How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the upright row (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Upright Row (Dumbbell): how to do it and muscles worked

The upright row (dumbbell) mainly works your side delts and traps. You need dumbbells.

Muscles worked

Main

How to do the upright row (dumbbell)

1
Stand tall holding a dumbbell in each hand in front of your thighs, palms facing your body. Keep your core braced and your knees soft.
2
Raise the dumbbells straight up toward your chest, with your elbows leading and flaring slightly out. Stop when your elbows are at shoulder height.
3
Lower slowly back to your thighs without letting the weights swing. Breathe out as you lift and in as you lower.

Form tip: Keep the dumbbells close to your body and do not go above shoulder height; stop if you feel any pinching in your shoulders.

Common questions

Which muscles does the upright row (dumbbell) work?: The upright row (dumbbell) mainly works your side delts and traps.
What equipment do I need for the upright row (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the upright row (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More side delts exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.