Dumbbell armpit row

Dumbbell armpit row

Exercise details

  • Target muscle: Lateral deltoid

  • Synergists:  Posterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezii, Serratus Anterior, Infraspinatus, Teres Minor

  • Mechanics: Compound

  • Force: Pull

Starting position

  • Stand holding a pair of dumbbells by your sides, with your palms facing your thighs.


  • Exhale as you pull the dumbbells up the sides of your torso towards your armpits, with your elbows pointing out to the sides.

  • Hold for a count of two.

  • Inhale as you lower the dumbbells to the starting position.

  • Repeat.

Comments and tips

  • Pull with your elbows, not your biceps.

  • Keep your back straight and your elbows slightly bent.

  • If the dumbbell armpit row is hard on your shoulders, try the dumbbell lateral raise.

  • Also known as the dumbbell raise.