Dumbbell One Arm Upright Row
Also known as: one arm dumbbell upright row
Skip the guesswork: Dumbbell One Arm Upright Row leans on independent dumbbell loading for delt size from every angle.
How to do Dumbbell One Arm Upright Row
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Upright Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell One Arm Upright Row Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell One Arm Upright Row
Swap Dumbbell One Arm Upright Row For
Dumbbell One Arm Upright Row — Frequently Asked Questions
How do you do the Dumbbell One Arm Upright Row?
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body. Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell One Arm Upright Row work?
The Dumbbell One Arm Upright Row primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell One Arm Upright Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell One Arm Upright Row good for beginners?
Not usually. The Dumbbell One Arm Upright Row is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell One Arm Upright Row?
Try the Kettlebell One Arm Military Press To The Side, Cable Alternate Shoulder Press or the Band Twisting Overhead Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell One Arm Upright Row the same as the one arm dumbbell upright row?
Yes. The Dumbbell One Arm Upright Row is also commonly called the one arm dumbbell upright row. Different gyms and training programs label it differently, but "one arm dumbbell upright row" refer to this same movement.
