PlanWorkouts

Exercise 0363 · REF 6cKQC5E

Dumbbell One Arm Upright Row exercise animation

Dumbbell One Arm Upright Row

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Rowing one dumbbell up along the body at a time changes the loading pattern from a standard two-arm upright row, letting each shoulder and trap work independently. It also removes the temptation to lean back and use momentum with a heavier combined load. Keep the elbow leading the movement rather than the hand — that's what keeps the delts and traps doing the work instead of the biceps.

How to Do the Dumbbell One Arm Upright Row

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
  2. Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
  3. Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles Worked

The Dumbbell One Arm Upright Row primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Biceps.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell One Arm Upright Row work?
The Dumbbell One Arm Upright Row primarily targets the delts, with the traps and biceps assisting.
What equipment do I need for the Dumbbell One Arm Upright Row?
The Dumbbell One Arm Upright Row is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Upright Row?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.