How to Perform the Vertical Dumbbell Row Perfectly

The vertical dumbbell row helps to tone the muscles of the arms and to develop the triceps. It's an exercise that should be carried out following the correct technique. Read along to find out more.
How to Perform the Vertical Dumbbell Row Perfectly

Last update: 19 June, 2019

Having strong and toned arms is one of the priorities for people who decide to start a bodybuilding routine. T he vertical dumbbell row is the perfect exercise for the development of the arms. The triceps are the muscle groups that are the most benefited by this exercise.

How to perform the vertical dumbbell row without causing injuries

When performing this exercise, your arms shouldn’t extend outwards from your upper body. Throughout the set, it’s essential to keep your elbows at the same levels, close to the body. You can hold on to your elbow with your free hand when learning the proper technique.

It’s also important to start with moderate weights until you master the proper technique. You shouldn’t be concerned about increasing the weight you carry or obtaining quick results. Your movements should be slow and precise. This is the best way to make sure that the triceps carry the load without risking injuries.

Another important aspect is immobilizing the torso. The weight of the dumbbells should be fully supported by the arms. When the dumbbells are ascending and descending, the rest of your body shouldn’t help to support the weight.

Vertical dumbbell row technique

The first step is to select the appropriate dumbbells. It’s recommended you start with as little weight as possible until you master the technique. As you progress, you can add a few more pounds.

The initial position is standing, with your legs apart and your arms fully stretched. The weights should be held at the level of your thighs. To begin, breathe in and lift the dumbbells to chest level while opening your elbows. During this first movement, the weights should remain as close to the body as possible and your elbows should be raised above your shoulders.

Once the weights are up, hold them there for two seconds and then return to the initial position while exhaling. Try to complete 12 repetitions in three sets. The vertical dumbbell row also works out the trapeze and deltoid muscles.

Dumbbell row at the gym

Other variants


The first variant is an alternative that allows you to work out with the dumbbells while sitting. To begin, the dumbbell should be grasped with one hand lifted upwards.

From this position, bring the dumbbell down by flexing your elbow. The dumbbell should descend behind your head and the return upwards.

Woman doing tricep workout

While performing this variation, you can exercise both arms simultaneously or alternate between one and the other. The most important thing to keep in mind is that your body shouldn’t move. Your forearm should be fully responsible for carrying the dumbbell.


Another variant of the vertical dumbbell row is the inclined version. This variant works out more muscle groups including the middle and lower back, buttocks, hamstrings, and arms.

Start by separating your legs to shoulder width. Keep the dumbbells close to your thighs. Next, your torso should adopt a 90-degree angle in comparison to your legs. Your arms should be fully stretched out. Next, pull the dumbbells towards your chest and then bring them back down.

Man performing elevation row

As with the other variants, it’s ideal to perform 12 to 15 repetition in 3 sets. Always make sure that you keep your back straight and your legs in slight flexion. This technique will prevent joint pain and other complications.

Benefits of the vertical dumbbell row

The proper performance of this exercise provides great benefits for the body. In addition to helping you get a better figure, this exercise will increase your strength and resistance. You’ll also be able to develop your triceps by increasing their size and strength.

Another great advantage is that these exercises improve posture. Strong muscles can help to prevent lower back injuries.

In conclusion, beginners can use the vertical dumbbell row to increase muscle mass in a short time if the proper technique is used. As always, it’s best to start with lighter weights before increasing progressively. And of course, you can always implement the variables as you become more comfortable.

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.