Smart Workout Diary

Dumbbell One-Arm Upright Row

The dumbbell one-arm upright row is a standing pulling exercise in which one dumbbell is lifted close to the body toward the chin. It primarily trains the shoulders, especially the deltoids, while the upper back and traps assist. It can support shoulder strength and upper-body muscular development when performed with controlled range of motion.

Demonstration

Dumbbell One-Arm Upright Row — demonstration 1
Dumbbell One-Arm Upright Row — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart. Hold one dumbbell at arm's length in front of the same-side thigh with a neutral grip; keep the other arm relaxed.
  2. Brace: Keep your chest tall, ribs stacked over the pelvis, and shoulder relaxed away from the ear. Brace your abdomen and keep a soft bend in the knees.
  3. Pull: Exhale as you draw the dumbbell upward close to your body, leading with the elbow. Raise it only as high as you can without shoulder pinching or compensating with the torso.
  4. Return: Pause briefly, then inhale and lower the dumbbell slowly to the start. Keep the wrist neutral, avoid swinging, and complete all repetitions before changing sides.
Muscle Group
Delts
Other Muscle Groups
Traps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell
Difficulty
Intermediate

Technique tips

  1. Use a comfortable range: Do not force the dumbbell to chin height; stop lower if the shoulder feels pinched or uncomfortable.
  2. Lead with the elbow: Keep the dumbbell close and let the elbow travel upward rather than curling the weight with the hand.
  3. Control the load: Use a weight that allows a steady lift and slow lowering without leaning back, shrugging excessively, or using momentum.
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