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All exercises

Dumbbell one arm upright row

Beginner

Dumbbell one arm upright row is a compound dumbbell exercise for the side delts, also working the traps and biceps.

Trained one side at a time.

What it works

Primary muscle

Side delts

Also works

TrapsBiceps

Equipment
Dumbbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Dumbbell upright rowDumbbell
  • Barbell upright rowBarbell
  • Cable upright rowCable

Harder variations

  • Dumbbell upright rowDumbbell
  • Barbell upright rowBarbell
Logged today · 2 min restDumbbell one arm upright row

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