Shoulders
The main muscle group listed for this exercise.
Exercise guide
Dumbbell One-Arm Upright Row
Dumbbell One-Arm Upright Row is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
Dumbbell One-Arm Upright Row also involves arms, back.
Strength
Movement pattern: pull. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell One-Arm Upright Row
- 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.
- 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.
- 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.
- Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions and switch arms.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseBarbell Rear Delt Row
Barbell Rear Delt Row is a beginner-friendly shoulder exercise performed with a barbell. It also involves the arms and back.
View exerciseLow Pulley Row To Neck
Low Pulley Row To Neck is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
View exerciseBent Over Two-Arm Long Bar Row
Bent Over Two-Arm Long Bar Row is an intermediate-level back exercise performed with a barbell. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell One-Arm Upright Row.
What muscles does Dumbbell One-Arm Upright Row work?
Dumbbell One-Arm Upright Row primarily trains the shoulders and also involves the arms and back.
Is Dumbbell One-Arm Upright Row beginner-friendly?
It is listed as intermediate.
What equipment do I need for Dumbbell One-Arm Upright Row?
This variation uses dumbbells.
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