Dumbbell One-Arm Upright Row

The Dumbbell One-Arm Upright Row is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.

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Dumbbell One-Arm Upright Row - starting position

Starting position

Dumbbell One-Arm Upright Row - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Biceps Traps

The shoulders handles the primary load during this movement. The biceps and traps assist as stabilizers throughout the range of motion.

How to Dumbbell One-Arm Upright Row

  1. 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. 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. 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. 4

    Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.

  5. 5

    Repeat for the recommended amount of repetitions and switch arms.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Frequently Asked Questions

What muscles does the Dumbbell One-Arm Upright Row work?

The Dumbbell One-Arm Upright Row primarily works the Shoulders. Secondary muscles include the Biceps, Traps, which assist during the movement.

Is the Dumbbell One-Arm Upright Row good for beginners?

The Dumbbell One-Arm Upright Row is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Dumbbell One-Arm Upright Row?

You need dumbbell to perform the Dumbbell One-Arm Upright Row. Most commercial gyms will have this available.

Track Your Progress

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