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

  • Do not pull the dumbbell up any higher than shoulder level in an internally rotated position, as this can cause your tendon to get impinged (pinched) by your shoulder bones. See the Upright row concerns section on the barbell wide-grip upright row page to learn more about the risks of upright row exercises.
  • To reduce your risk for shoulder injury, avoid very heavy weights and warm up thoroughly before performing the dumbbell one-arm upright row.
  • Keep your body upright, shoulders back, and chest out.
  • Pull with your elbows, not your biceps.
  • See also the dumbbell wide-grip upright row, barbell wide-grip upright row, and Smith machine upright row.

Dumbbell one-arm upright row video


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