Dumbbell One-Arm Upright Row

How to do the Dumbbell One-Arm Upright Row

1. Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
2. Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
3. Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
4. Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
5. Repeat for the recommended amount of repetitions and switch arms.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	biceps, traps
Equipment	dumbbell
Difficulty	intermediate
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Band Pull Apart Resistance Bands One-Arm Kettlebell Snatch Kettlebell Two-Arm Kettlebell Clean Kettlebell Double Kettlebell Snatch Kettlebell

Easier than the Dumbbell One-Arm Upright Row

Same movement pattern, lower entry difficulty — work up from here.

Low Pulley Row To Neck beginner · Cable Machine Smith Machine One-Arm Upright Row beginner · Machine Barbell Rear Delt Row beginner · Barbell

Harder than the Dumbbell One-Arm Upright Row

One-Arm Kettlebell Split Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell

Superset the Dumbbell One-Arm Upright Row with

Opposing middle back work — alternate sets without extra rest.

Middle Back Shrug middle back Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back

Common questions

What muscles does the Dumbbell One-Arm Upright Row work?

The Dumbbell One-Arm Upright Row primarily works the shoulders, with the biceps and traps as secondary movers. Low Pulley Row To Neck, Smith Machine One-Arm Upright Row, and Barbell Rear Delt Row train the same muscle, across 9 equipment types.

What equipment do you need for the Dumbbell One-Arm Upright Row?

Dumbbells. Without dumbbells, Back Flyes - With Bands, External Rotation with Band, and Band Pull Apart train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Dumbbell One-Arm Upright Row suitable for beginners?

It is rated intermediate. Start with Low Pulley Row To Neck, Smith Machine One-Arm Upright Row, and Barbell Rear Delt Row and work up.

Where should the Dumbbell One-Arm Upright Row go in a workout?

Early — the Dumbbell One-Arm Upright Row is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Middle Back Shrug and Bent Over Two-Dumbbell Row later.

Similar exercises

Low Pulley Row To Neck Cable Machine Smith Machine One-Arm Upright Row Machine Barbell Rear Delt Row Barbell Cable Rope Rear-Delt Rows Cable Machine Dumbbell Raise Dumbbell One-Arm Kettlebell Snatch Kettlebell