Dumbbell Seated Upright Row

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Dumbbell Seated Upright Row


Utility: Basic
Mechanics: Compound
Force: Pull



Sit on end of bench with legs far apart. Grasp dumbbell between legs with arm vertical under shoulder. Position torso slightly forward with hand on knee for support.


Pull dumbbell to front of shoulder with elbow leading out to side. Allow wrists to flex as dumbbell rises upward. Lower and repeat.


When dumbbell is raised, wrist should be in front or just below of shoulder; elbow should be to side, not too pointing forward. See Upright Row Safety. Also see Dumbbell One Arm Upright Row in standing position.

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