Dumbbell One-Arm Upright Row
A standing dumbbell row done one arm at a time, lifting the weight straight up along the body toward the chin. It suits lifters comfortable with basic shoulder pressing and pulling moves.
How to do the dumbbell one-arm upright row
- Stand tall holding a dumbbell in one hand, resting against your thigh, palm facing your leg.
- Keep your other hand free at your side or holding a fixed surface for balance.
- Lift the dumbbell straight up along your body, leading with your elbow, exhaling as you rise.
- Continue until the dumbbell is roughly level with your chin, keeping your torso still.
- Lower the dumbbell back down slowly as you inhale, then switch arms after your set.
Original library instructions (5 steps)
- 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.
Common mistakes
- Swinging the torso to help lift the weight instead of leading the movement with the elbow.
- Letting the elbow drop lower than the forearm during the lift, which changes the shoulder mechanics.
- Using a weight so heavy that the range of motion shortens noticeably; lighten the load if needed.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps per arm, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps per arm, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps per arm, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your torso upright and still throughout, letting only the arm and shoulder do the lifting.
- Pause for a moment at the top of the lift to feel the shoulder fully contract.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the dumbbell one arm upright row good for beginners?
It works better for lifters with some shoulder training experience, since keeping the torso still while lifting one arm at a time takes a bit of practice.
What muscles does the dumbbell one arm upright row work?
It mainly works the shoulders, with the biceps and back helping to lift and stabilize the dumbbell.
