SPLYT · Workouts · Routines · Exercises · Tools
Shoulders · Dumbbell · Beginner

How to do Upright Row (Dumbbell, One Arm)

The dumbbell one arm upright row is a unilateral shoulder exercise that targets the deltoids, with secondary emphasis on the traps and biceps. It involves lifting a dumbbell with one arm in an upright rowing motion.

Upright Row (Dumbbell, One Arm) demonstration
Primary muscle
Shoulders
Also works
Traps and Biceps
Equipment
Dumbbell
Level
Beginner
Category
Shoulders

How to do Upright Row (Dumbbell, One Arm), step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
  2. Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
  3. Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles worked

Upright Row (Dumbbell, One Arm) works your shoulders as the main mover, with help from your traps and biceps.

Track Upright Row (Dumbbell, One Arm) in SPLYT

Upright Row (Dumbbell, One Arm) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More shoulder exercises

All 151 shoulder exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →