Dumbbell One-Arm Upright Row
Muscles worked
Instructions
- 1Grab 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.
- 2Keep 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.
- 3Use 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.
- 4Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 5Repeat for the recommended amount of repetitions and switch arms.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Dumbbell One-Arm Upright Row
The dumbbell one-arm upright row is a unilateral variation of the classic upright row, where the dumbbell is pulled vertically along the body up to chin height, with the elbows leading the movement. Training one arm at a time lets you fully focus on the elbow path and correct strength imbalances between sides, something the barbell or two-dumbbell version doesn't expose as easily. It's a solid choice for targeting the side deltoid and traps while keeping strict control over technique.
check_circleBenefits
- check_circleTargets the side deltoid and traps with strict unilateral control
- check_circleReveals and helps correct strength imbalances between arms
- check_circleLets you fully focus on the elbow path each rep
- check_circleA practical alternative when only one dumbbell is available
lightbulbExecution tips
- lightbulbKeep your torso stationary throughout the movement
- lightbulbLet the elbows lead the pull, always staying higher than the forearm
- lightbulbKeep the dumbbell close to your body throughout the pull
- lightbulbPause for a second at the top of the movement
warningCommon mistakes
- warningUsing upper-body momentum to lift the weight
- warningRaising the dumbbell too high, past chin level
- warningLetting the dumbbell drift away from the body during the pull
- warningChoosing a load too heavy that breaks the elbow path
helpFrequently asked questions
Why do this one arm at a time instead of both?expand_more
Unilateral training isolates each shoulder better and helps correct strength imbalances that the two-arm version can hide.
Is the upright row risky for the shoulders?expand_more
Pulling too high above chin level can stress the joint; keep the pull to chin height to stay safe.
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