▸ Back
Standing Dumbbell Upright Row
TrapsDumbbell
beginner · compound · strength
Also works: Biceps · Shoulders
A traps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
02
Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
03
Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
04
Repeat for the recommended amount of repetitions.