Dumbbell One Arm Upright Row

Dumbbell One Arm Upright Row

The dumbbell one-arm upright row is a fantastic exercise that targets multiple muscle groups in the upper body. This compound movement primarily engages the deltoids (shoulders), trapezius (upper back), and the biceps. By incorporating a dumbbell instead of a barbell, you can achieve better isolation of each arm, which helps to address any muscle imbalances. This exercise is performed by standing with your feet shoulder-width apart and holding a dumbbell in one hand. Keeping your back straight and your core engaged, slowly raise the dumbbell vertically towards your chin, leading with your elbow. Be sure to keep your elbow higher than your forearm throughout the movement. The dumbbell one-arm upright row can be an excellent choice for those looking to improve their shoulder strength and stability, as well as enhance overall upper body aesthetics. However, it's crucial to maintain proper form and control throughout the exercise to minimize the risk of injury. Always start with a weight that allows you to perform the movement correctly, gradually increasing the resistance as your strength improves. Remember, proper form and technique are essential to make the most out of any exercise, so take your time to familiarize yourself with this movement, and always listen to your body. If you experience any discomfort or pain while performing the dumbbell one-arm upright row, it's wise to consult with a fitness professional to ensure you're executing the exercise correctly and safely.


  • Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
  • Keep your back straight and engage your core muscles.
  • Begin the exercise by bending your elbow and lifting the dumbbell vertically towards the side of your chest.
  • Keep your elbow higher than your forearm throughout the movement.
  • Pause for a moment at the top, squeezing your shoulder muscles.
  • Lower the dumbbell back down to the starting position in a controlled manner.
  • Repeat the exercise for the desired number of repetitions on one side, then switch arms and repeat.

Tips & Tricks

  • Warm up properly before starting the exercise to prepare your muscles and joints for the movement.
  • Focus on maintaining proper form and technique throughout the exercise to prevent injuries and maximize effectiveness.
  • Engage your core muscles and keep your back straight throughout the movement.
  • Don't jerk the weight or use excessive momentum. Control the movement and perform it in a slow and controlled manner.
  • Choose an appropriate weight that challenges you without compromising your form.
  • Breathe steadily during the exercise, inhaling as you lower the weight and exhaling as you lift it.
  • Avoid shrugging your shoulders excessively. Instead, focus on using your upper back muscles to lift the weight.
  • Pay attention to any discomfort or pain. If you experience any, stop the exercise and consult with a fitness professional.
  • Include variations of this exercise, such as alternating arms or using a kettlebell, to add variety to your workout routine.
  • Combine this exercise with other compound movements to create a well-rounded strength training program.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine