How to do the Dumbbell One Arm Upright Row
Dumbbell One Arm Upright Row is an intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Traps and Biceps.
Dumbbell One Arm Upright Row demonstration · © GymiaFit
Dumbbell One Arm Upright Row at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Biceps
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell One Arm Upright Row step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- 2Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
- 3Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
- 4Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Upright Row — questions
What muscles does the Dumbbell One Arm Upright Row work?
The Dumbbell One Arm Upright Row primarily targets the Delts. It also recruits the Traps, Biceps as secondary movers.
What equipment do I need for the Dumbbell One Arm Upright Row?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Upright Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell One Arm Upright Row?
Dumbbell Rear Delt Row (shoulder), Dumbbell Upright Row, Dumbbell Upright Row (back Pov) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Upright Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.