Despite being performed in one single movement, the Upright Dumbbell Row is a versatile workout that targets numerous muscle groups. When performing one repetition, you work your deltoids (shoulders), upper trapezius (traps) and your biceps. It's important to execute the form properly when looking to engage all three muscle groups. The movement needs to be steady, controlled, and performed through its full range of motion (extending your arms full distance on the upright lift). This routine compliments the other shoulder exercises in our programme when looking to gain lean muscle mass in our upper body.