Dumbbell One Arm Upright Row
Dumbbell One Arm Upright Row Instructions
- Stand tall. Hold a dumbbell in your right hand at your thigh with an overhand grip.
- Other hand at your side for balance.
- Pull the dumbbell up along your body toward your chin.
- Lead with your elbow — elbow stays above the wrist.
- Lift to about chin height or just below. Avoid shrugging too high (shoulder impingement risk).
- Squeeze your upper trap and side delt at the top.
- Lower under control.
- Complete reps, then switch arms. Aim for 10 to 12 reps.
Dumbbell One Arm Upright Row Form & Visual
Dumbbell One Arm Upright Row Benefits
- Unilateral targeting exposes imbalances
- Greater range than bilateral upright rows
- Builds upper traps and side delts
- Easy to load progressively
- Develops core anti-rotation
- Useful shoulder development variation
Dumbbell One Arm Upright Row Muscles Worked
- Trapezius (upper)
- Lateral deltoid
- Anterior deltoid
- Biceps brachii
- Forearms
Dumbbell One Arm Upright Row Variations & Alternatives
- DB Upright Row (bilateral)
- Barbell Upright Row
- Cable Upright Row
- KB Upright Row
- Wide-Grip Upright Row
