5 of the Best Exercises for Side Delts You Can Do at Home

2. Dumbbell upright row

The dumbbell upright row is a shoulder and back exercise that targets specific muscles in the deltoids and upper back. Proper technique with this exercise will produce higher quality muscle tone in those areas. There is some potential for injury especially for your shoulders when working out. Be sure to use perfect form to avoid injury.

What muscles does the dumbbell upright row work?

Primary muscles worked:

Upright rows help target the side delts, trapezius muscles as well as the front delts.

Secondary muscles worked:

The secondary muscles that are targeted by this exercise are the rhomboids and teres minor.

Benefits of the dumbbell upright row

1. Weight lifting exercises such as dumbbell upright rows can help improve muscle symmetry.

By using a weight in each hand, the dumbbell upright row allows for better development of asymmetries.

2. Upright rows with a dumbbell strengthen the upper body

Dumbbell upright rows can help you perform other compound exercises such as pull-ups, bench presses, and deadlifts. Performing dumbbell upright rows will help you build up your deltoids, trapezius, and triceps muscles.

Instructions for the dumbbell upright row

  1. Holding a set of dumbbells, stand with the feet shoulder-width apart and a slight bend in the knees with the shoulders over the hips. Keep the head up and neck neutral. Allow the chin to drop down and keep it tucked in throughout the entire exercise. Distribute your weight evenly over the feet to create a stable position for yourself.
  2. Hold the dumbbells in front of you with the palms facing down. Bend the elbows slightly, then tense up your shoulders and hips, contracting your core to stay stable. This is the starting position for every repetition.
  3. Keep the dumbbells close to your body as you slowly pull them up towards the chest with a slow & steady movement. As you bring the weights up, let the shoulder blades move naturally with the movement of the shoulder joints
  4. At the top of the movement, pause and slowly straighten your arms to return the weights to the starting position.

Dumbbell Upright Row

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