Upright Rows With Dumbbells: Best Dumbbells to Use and How to Do Them Safely
The upright row with dumbbells is one of those exercises that shows up in almost every shoulder and back routine, but it also draws more debate than almost any other move in the gym. Done with the right dumbbells, a sensible grip width, and a stopping point at shoulder height, it’s a solid trap-and-delt builder. Done sloppily with a too-narrow grip and heavy dumbbells yanked to the chin, it’s one of the more common ways lifters aggravate their shoulders. Below we break down which dumbbells work best for this movement, how to set it up safely, and the training details that actually matter in 2026.
The best dumbbells for upright rows and shoulder work
NÜOBELL 5-50 lb Adjustable Dumbbells
The dial-select mechanism lets you drop from 30 to 15 pounds in seconds when your shoulders fatigue mid-set on upright rows, and the compact block shape feels more like a fixed dumbbell than most adjustables.
- Smooth, quiet weight changes
- Neutral, comfortable grip for narrow-grip rows
- Small footprint compared to plate-loaded adjustables
- Expensive upfront
- Heavier increments jump by 5 lb
Bowflex SelectTech 552 Adjustable Dumbbells
We used the 552s for upright rows and appreciated being able to dial down to 10 or 15 pounds instantly once form started breaking down near the top of the movement.
- 17.5 lb to 52.5 lb range per dumbbell
- Fast dial adjustment
- Proven, widely reviewed design
- Wider dial ring can graze the body on very close-grip rows
- Not ideal on carpet without a mat
CAP Barbell Hex Rubber Dumbbells
These hex dumbbells have a straightforward, slightly textured handle that we found easy to control on the upright row's constant-tension path, and the rubber heads won't dent floors if a rep gets sloppy.
- Very affordable per pound
- Hex shape won't roll away
- Widely available in light increments
- Need multiple pairs as you progress
- Rubber odor at first
PowerBlock Elite Series Adjustable Dumbbells
The selector pin swap felt fast enough between sets, and the stubby, stacked-plate shape kept our elbows from banging into the block during the higher-elbow phase of upright rows.
- Tiny footprint versus a full rack
- Expandable with add-on kits
- Solid, no-wobble feel at heavier weights
- Square-ish shape takes getting used to
- Selector pin needs a firm push
Yes4All Adjustable Dumbbells (Cast Iron Plates)
We loaded these down to 5 pounds per side for slow, controlled upright rows aimed at shoulder rehab-style work, and the spinlock collars held tight through a full set.
- Very budget-friendly
- Easy to add or remove weight
- Good for light, high-rep shoulder work
- Spinlock collars need periodic tightening
- Bulkier than fixed dumbbells at higher weights
Amazon Basics Neoprene Dumbbells (Pair)
The neoprene coating gave us a secure grip even with sweaty hands during high-rep burnout sets, and the low price made it easy to buy several light pairs for shoulder day.
- Comfortable coated grip
- Affordable in light increments
- Won't rust like bare steel
- Limited to lighter weights
- Coating can nick over time
How we chose
We evaluated these dumbbells the way we’d actually use them for upright rows and general shoulder training: grip comfort during a pulling motion where the wrists rotate slightly, how easy it is to drop weight quickly between sets, footprint in a home gym, and value per pound. Adjustable dumbbells got extra scrutiny for how the selector or dial handles narrower grip positions without knocking into the forearms.
How to do an upright row with dumbbells correctly
Setup and grip
Stand with feet hip-width apart, dumbbells in front of your thighs, palms facing your body. Grip width matters more than most lifters realize: a grip roughly shoulder-width or slightly wider tends to be easier on the shoulder joint than a narrow, hands-together grip, which can pinch the rotator cuff space as you lift.
The pull
Lead with your elbows, keeping them slightly higher than your wrists throughout the movement, and pull the dumbbells up along the front of your body. Most coaches now recommend stopping when your elbows reach roughly shoulder height rather than driving the dumbbells all the way to chin level, which is where a lot of shoulder impingement complaints come from.
Weight selection
This is a smaller, more isolated movement than a row or press, so go lighter than your instinct suggests. Many lifters do their best sets in the 5 to 20 pound range per dumbbell, which is exactly why adjustable dumbbells or a small set of hex dumbbells work so well for this exercise specifically.
Who should be cautious with this exercise
If you have a history of shoulder impingement, rotator cuff issues, or general shoulder pain during overhead or pulling movements, upright rows with dumbbells may not be the best fit. There are equally effective alternatives, like lateral raises or cable face pulls, that train similar muscles with less joint stress. If you do include upright rows, a wider grip, lighter load, and a stopping point at shoulder height are the three easiest ways to reduce risk.
Dumbbell types compared for upright rows
| Dumbbell type | Best for | Grip feel | Typical price |
|---|---|---|---|
| Adjustable dial dumbbells (NÜOBELL, Bowflex) | Home lifters who want one pair for everything | Compact, neutral | $$$ |
| Selector-pin adjustable (PowerBlock) | Small spaces, expandable sets | Blockier, takes adjustment | $$$ |
| Cast iron adjustable (Yes4All) | Budget-conscious beginners | Standard bar grip | $ |
| Fixed hex dumbbells (CAP Barbell) | Building a simple light set | Slightly textured, secure | $ |
| Neoprene dumbbells (Amazon Basics) | Warm-ups and light finishers | Coated, sweat-resistant | $ |
Related guides
- Best dumbbells for home gyms
- Best kettlebells for home training
- Resistance bands and suspension trainers
- Best weight benches
- Barbells and plates buying guide
- All buying guides
- How we test fitness gear
- About TalkGyms
Ready to add upright rows to your routine?
See current prices on the adjustable and fixed dumbbells we recommend above.
Frequently asked questions
What muscles do upright rows with dumbbells work?
Upright rows primarily target the trapezius (traps) and lateral deltoids, with secondary involvement from the biceps and forearms as stabilizers during the pull.
Are upright rows with dumbbells bad for your shoulders?
They can be if done with a narrow grip and pulled too high (to chin level) with heavy weight. Using a wider grip, lighter weight, and stopping at shoulder height significantly reduces the risk of shoulder impingement.
What’s a good starting weight for dumbbell upright rows?
Most beginners start in the 5 to 10 pound range per dumbbell and add weight gradually as form stays clean through the full set.
Should I use fixed or adjustable dumbbells for upright rows?
Adjustable dumbbells are convenient if you’re also using them for presses and curls, since you can drop weight quickly between exercises. Fixed hex dumbbells are simpler and cheaper if upright rows and light shoulder work are your main focus.
How wide should my grip be on an upright row?
Roughly shoulder-width to slightly wider is generally considered safer than a narrow, hands-together grip, which can compress the shoulder joint at the top of the movement.
Can I do upright rows with dumbbells instead of a barbell?
Yes, and many lifters find dumbbells more comfortable since each arm can move independently, allowing for a slightly more natural wrist and elbow path than a fixed barbell.
How high should I pull the dumbbells on an upright row?
Stop when your elbows reach roughly shoulder height. Pulling higher, toward the chin, increases shoulder strain without adding meaningful benefit for most lifters.
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