Dumbbell One-Arm Upright Row
Dumbbell One-Arm Upright Row is a intermediate-level compound in the strength category that primarily works the shoulders. It also recruits the biceps and traps. It is performed with dumbbells.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.