Dumbbell One-Arm Upright Row

An intermediate strength exercise for the shoulders, biceps and back, done with a dumbbell.

Movement guide

Dumbbell One-Arm Upright Row

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell

Muscle focusShoulders · Biceps · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Smith Machine One-Arm Upright RowBeginner · Strength machine

Similar move, beginner grade.

This move

Dumbbell One-Arm Upright Row demonstrated on the 3D figure

3D demoDumbbell One-Arm Upright RowIntermediate · A dumbbell

Intermediate grade (source-assigned).

Harder option

Barbell rear-delt row demonstrated on the 3D figure

3D demoBarbell rear-delt rowAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
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.
Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Biceps, Back.

Equipment

A dumbbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Upright barbell row demonstrated on the 3D figure

3D demoUpright barbell rowIntermediate · A barbell

Cable upright row demonstrated on the 3D figure

3D demoCable upright rowIntermediate · A cable machine

Dumbbell upright row demonstrated on the 3D figure

3D demoDumbbell upright rowIntermediate · A dumbbell

Smith machine upright row demonstrated on the 3D figure

3D demoSmith machine upright rowIntermediate · Strength machine

Band upright row demonstrated on the 3D figure

3D demoBand upright rowIntermediate · A band

Low Pulley Row To Neck demonstrated on the 3D figure

3D demoLow Pulley Row To NeckBeginner · A cable machine

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Questions people ask

What muscles does the Dumbbell One-Arm Upright Row work?

Mainly the shoulders, with help from the biceps and back.

What equipment do I need for the Dumbbell One-Arm Upright Row?

A dumbbell.

Is the Dumbbell One-Arm Upright Row good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Smith Machine One-Arm Upright Row.

What is an easier alternative to the Dumbbell One-Arm Upright Row?

Try the Smith Machine One-Arm Upright Row. It works similar muscles at a lower grade.

How do I make the Dumbbell One-Arm Upright Row harder?

Progress to the Barbell rear-delt row, or add load, range or slower lowering once your form is solid.