Dumbbell One-Arm Upright Row
A intermediate strength exercise for the shoulders, done with a dumbbell.
How to do the Dumbbell One-Arm Upright Row
- 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.
- 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.
- 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.
- Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions and switch arms.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Dumbbell One-Arm Upright Row
Arnold Dumbbell PressDumbbell · Intermediate
Cuban PressDumbbell · Intermediate
Dumbbell One-Arm Shoulder PressDumbbell · Intermediate
Dumbbell Shoulder PressDumbbell · Intermediate
Iron CrossDumbbell · Intermediate
See-Saw Press (Alternating Side Press)Dumbbell · Intermediate
Standing Palms-In Dumbbell PressDumbbell · Intermediate
Dumbbell Lying One-Arm Rear Lateral RaiseDumbbell · Intermediate
Questions
What muscles does the Dumbbell One-Arm Upright Row work?
Mainly the shoulders, with the biceps and upper back helping.
Is the Dumbbell One-Arm Upright Row good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Dumbbell One-Arm Upright Row?
Good alternatives that train the shoulders: Arnold Dumbbell Press, Cuban Press, Dumbbell One-Arm Shoulder Press or Dumbbell Shoulder Press.
How many sets and reps of the Dumbbell One-Arm Upright Row should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).