Library / Shoulders
Dumbbell Upright Row
Dumbbell · Isolation · Isolation
Shoulders Traps
Default prescription & biomechanics
- Primary muscles
- Shoulders
- Secondary muscles
- Traps
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Position your body securely with strict alignment to isolate the shoulders.
- Initiate the movement by contracting the target muscle, keeping all secondary joints stationary.
- Hold peak contraction for 1 to 2 seconds with maximal mind-muscle tension.
- Lower under strict 3-second eccentric control through a full, pain-free range of motion.
Joint & safety considerations
Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| EZ Bar Standing Upright Row | Ez Bar swap | Ez Bar |
| Kettlebell Upright Row | Kettlebell swap | Kettlebell |
| Alternate Single Leg Raise Plank | Bodyweight swap | Bodyweight |
| Barbell Clean and Press | Barbell swap | Barbell |
| Cable Shoulder Press | Cable swap | Cable |
| High Plank | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.