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Traps

Standing Dumbbell Upright Row

Standing Dumbbell Upright Row (Start)Standing Dumbbell Upright Row (End)
LevelBeginnerEquipmentDumbbellMechanicCompoundForcePull

An upright row with dumbbells that pulls the weights up along your body to train the traps and shoulders.

Strength
Primary musclesTraps
Secondary musclesBicepsShoulders

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %
Effort during a set6.2 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Hold a dumbbell in each hand in front of your thighs.
  2. 2Stand tall with your abs braced.

How to perform

  1. 1Pull the dumbbells straight up along your body, leading with your elbows.
  2. 2Raise them to about chest height.
  3. 3Pause briefly at the top.
  4. 4Lower slowly to the start.

Alternatives

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More with Dumbbell

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