Dumbbell One-Arm Upright Row
An intermediate compound strength exercise that works the shoulders, using dumbbells.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Dumbbell One-Arm Upright Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
One-Arm Kettlebell Clean and Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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2
One-Arm Kettlebell Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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3
One-Arm Kettlebell Military Press To The Side
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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4
One-Arm Kettlebell Para Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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5
One-Arm Kettlebell Push Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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6
One-Arm Kettlebell Split Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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7
Smith Machine One-Arm Upright Row
A beginner compound strength exercise that works the shoulders, using a machine.
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8
Dumbbell Lying One-Arm Rear Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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9
Dumbbell One-Arm Shoulder Press
An intermediate compound strength exercise that works the shoulders, using dumbbells.
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10
Lying One-Arm Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
Frequently Asked Questions
What muscles do dumbbell one-arm upright row work?
Dumbbell One-Arm Upright Row primarily works the shoulders. The biceps and traps assist as secondary muscles.
What equipment do I need for dumbbell one-arm upright row?
Dumbbell One-Arm Upright Row uses dumbbells.
Dumbbell One-Arm Upright Row: is it suitable for beginners?
Dumbbell One-Arm Upright Row is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of dumbbell one-arm upright row?
One-Arm Kettlebell Clean and Jerk, One-Arm Kettlebell Jerk, One-Arm Kettlebell Military Press To The Side train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell one-arm upright row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell one-arm upright row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dumbbell One-Arm Upright Row with AI
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