{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Upright Row with Dumbbells",
      "kind": "common"
    },
    {
      "text": "DB Upright Row",
      "kind": "abbreviation"
    },
    {
      "text": "Upright Row w/ Dumbbells",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-upper",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation",
          "upward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "vertical-pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "694"
  },
  "id": "oec:dumbbell-upright-row",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart holding a dumbbell in each hand in front of your thighs.",
      "Grip the dumbbells with an overhand (pronated) grip, keeping your chest up and shoulders back."
    ],
    "steps": [
      "Initiate the pull by driving your elbows upward and slightly outward toward the ceiling.",
      "Raise the dumbbells along the front of your torso until your elbows reach roughly chest or shoulder level.",
      "Pause briefly at the top while keeping your elbows higher than your wrists.",
      "Lower the dumbbells smoothly back to the starting position along your thighs under control."
    ],
    "breathing": "Exhale as you pull the weights upward, and inhale as you lower them with control.",
    "cues": [
      "Lead with the elbows.",
      "Keep the weights close to your body.",
      "Stop at mid-chest to protect the shoulders."
    ],
    "common_faults": [
      {
        "fault": "Pulling the elbows excessively high above shoulder level.",
        "correction": "Stop the upward pull when your upper arms are roughly parallel to the floor to avoid shoulder impingement."
      },
      {
        "fault": "Using hip momentum or swinging the torso to heave the weight up.",
        "correction": "Maintain a braced core and upright posture, using only your shoulders and arms to move the dumbbells."
      },
      {
        "fault": "Allowing the wrists to curl or sit higher than the elbows.",
        "correction": "Keep your wrists relaxed and ensure your elbows remain higher than your hands throughout the range."
      }
    ],
    "safety": {
      "precautions": [
        "Individuals with existing subacromial impingement should limit range of motion or consider wider grip variations or lateral raises instead."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Upright Row",
  "previous_ids": [
    "oec:upright-row-w-dumbbells"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Upright Row w/ Dumbbells",
        "url": "https://wger.de/en/exercise/694/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "koreyhinton"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:barbell-wide-grip-upright-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:close-grip-barbell-upright-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:ez-bar-upright-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-cross-upright-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:smith-machine-upright-row"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A vertical pulling exercise using dumbbells to target the lateral deltoids and upper trapezius."
}