GymPlan AI
Exercises › Shoulders › Dumbbell One-Arm Upright Row

Dumbbell One-Arm Upright Row

Dumbbell One-Arm Upright Row is an intermediate compound dumbbell exercise that mainly works your shoulders, with help from your biceps and traps.

💪 Shoulders🏋️ Dumbbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Dumbbell One-Arm Upright Row: starting position
Starting position
Dumbbell One-Arm Upright Row: end position
End position

How to do the dumbbell one-arm upright row

  1. 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.
  2. 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.
  3. 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.
  4. Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
  5. Repeat for the recommended amount of repetitions and switch arms.

Muscles worked

Primary: ShouldersSecondary: BicepsSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Track your dumbbell one-arm upright row with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Dumbbell One-Arm Upright Row alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the dumbbell one-arm upright row work?

It mainly works your shoulders; your biceps and traps assist.

How many sets and reps of dumbbell one-arm upright row should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the dumbbell one-arm upright row good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →