Shoulders
The main area this variation is designed to train.
Exercise guide
Dumbbell One-Arm Upright Row
Learn how to do the Dumbbell One-Arm Upright Row exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Shoulders
Secondary support can come from Arms, Back.
Strength
Movement pattern: pull. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Dumbbell One-Arm Upright Row
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
- Repeat for the recommended amount of repetitions and switch arms.
Benefits
- Builds strength and control through the shoulders region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBeginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Arnold Dumbbell Press
Arnold Dumbbell Press is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseCuban Press
Cuban Press is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseDumbbell Lying One-Arm Rear Lateral Raise
Dumbbell Lying One-Arm Rear Lateral Raise is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseDumbbell One-Arm Shoulder Press
Dumbbell One-Arm Shoulder Press is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseFAQ
Common questions about Dumbbell One-Arm Upright Row.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Dumbbell One-Arm Upright Row work?
Dumbbell One-Arm Upright Row mainly works the shoulders. It can also involve arms, back depending on your setup and range of motion.
Is Dumbbell One-Arm Upright Row beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Dumbbell One-Arm Upright Row?
You will usually need Dumbbell for this variation.
How should I progress Dumbbell One-Arm Upright Row?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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