Forward-Leaning Dumbbell Upright Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Forward-Leaning Dumbbell Upright Row is a shoulder-focused compound movement that emphasizes the rear delts, upper traps, and upper back. By leaning slightly forward during the lift, more activation is shifted toward the rear delts rather than the front. It’s performed by pulling the dumbbells vertically along the body while maintaining a forward torso angle, helping develop both strength and muscular definition across the upper back and shoulders.
How to Perform
Stand with feet hip-width apart, holding dumbbells in front of your thighs.
Lean forward slightly at the hips (about 15–30 degrees), keeping your back flat.
Pull the dumbbells upward along your body, keeping elbows higher than wrists.
Pause at chest height or when elbows reach shoulder level.
Slowly lower the dumbbells back down with control.
Keep core braced and avoid swinging.
Perform the desired number of reps, maintaining form.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep elbows above the wrists throughout the lift.
Lean slightly forward to target the rear delts.
Avoid jerking or using momentum.
Use a neutral spine and engage the core.
Lift and lower the dumbbells in a controlled motion.
Keep your shoulders down; don’t shrug excessively.
How Not to Perform
Don’t pull with momentum—move slowly and deliberately.
Don’t let the elbows drop below wrist height.
Don’t over-lean—just a slight forward angle is needed.
Don’t round your back—keep it flat and strong.
Don’t let the traps dominate—focus on rear delts.
Don’t use weights too heavy for controlled movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
