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Dumbbell One-Arm Upright Row

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Shoulders, with support from Biceps, Traps. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Compound · Pull

Primary muscles: Shoulders Secondary muscles: Biceps, Traps

How to perform Dumbbell One-Arm Upright Row

  1. Step 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. Step 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. Step 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. Step 4. Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
  5. Step 5. Repeat for the recommended amount of repetitions and switch arms.

Frequently asked questions

Which specific muscles does the dumbbell one-arm upright row target?

The exercise primarily targets the lateral and anterior deltoids. Using a single dumbbell allows for a greater range of motion and better isolation of the shoulder musculature compared to a barbell.

What is the proper elbow position during the upward phase of the movement?

Lead the movement with your elbow, keeping it higher than your wrist at all times. Pull the weight toward your collarbone while keeping the dumbbell close to your body to maintain tension on the deltoids.

What are the most common mistakes to avoid during this exercise?

Avoid using excessive momentum or shrugging the weight up with the traps. Ensure the wrist does not bend excessively and stop the pull if you feel any pinching or discomfort in the shoulder joint.

How can a beginner modify this exercise if they lack shoulder mobility?

Beginners can perform a high pull from the hang position or use a lighter weight with a limited range of motion. A neutral grip lateral raise serves as a viable alternative for those with impingement issues.

How should I program the one-arm upright row for muscle growth?

Perform 3 to 4 sets of 10 to 15 repetitions to maximize metabolic stress and hypertrophy. This isolation movement is best placed toward the middle or end of a shoulder workout after heavy overhead pressing.

Sample sets & reps for Dumbbell One-Arm Upright Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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