Dumbbell one-arm upright row exercise
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Dumbbell one-arm upright row

Exercise details

  • Target muscle: Lateral Deltoid
  • Synergists: Anterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Infraspinatus, Teres Minor
  • Important stabilizers (not highlighted): Upper Trapezius, Levator Scapulae
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Stand upright, gripping a dumbbell in one hand using an overhand grip.


  1. Exhale as you pull the dumbbell upwards until it reaches your lower or middle chest.
  2. Hold for a count of two.
  3. Inhale as you lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions.
  5. Repeat on the opposite arm.

Comments and tips

Dumbbell one-arm upright row video


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