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Dumbbell Single-Arm Upright Row
Unilateral dumbbell exercise that pulls weight toward the chin, targeting lateral deltoids, traps, and upper back to build shoulder strength and correct imbalances; enhances stability through core engagement.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps
Accessory Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Medial Delts, Anterior Delts
Traps
8/10Upper Traps
Biceps
4/10Brachialis
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, back straight. Hold one dumbbell with overhand grip at arm's length in front of thigh, other hand on hip.
- Lead with elbow to pull dumbbell up toward chin, keeping it close to body.
- Raise until elbow is at shoulder height, higher than wrist.
- Squeeze shoulder and upper back at top.
- Lower dumbbell slowly to starting position.
- Switch arms after reps.
- Maintain core engagement throughout.
Coaching Tips
Form Cues
- Lead with elbow
- Keep dumbbell close
- Elbow higher than wrist
- Avoid shrugging early
- Squeeze at top
Breathing
Inhale as you lower the dumbbell; exhale as you pull it up. Brace core before each rep.
Tempo
2-0-1
Range of Motion
From full arm extension at thigh to elbow at shoulder height, dumbbell near chest without exceeding shoulder level.
Safety
Safety Notes
- Avoid if shoulder impingement present
- Warm up shoulders first
- Use light weight to master form
- Stop if pain occurs
- Limit pull to shoulder height
- Consult professional for pre-existing issues
Spotting
Not typically needed; self-spot with light weights or use mirror for form check.
Common Mistakes
- Pulling too high risking impingement
- Using momentum instead of control
- Rounding shoulders
- Internally rotating shoulder
- Not engaging core
When to Avoid
- Shoulder impingement
- Acute shoulder pain
- Rotator cuff injury
Flexibility Needed
- Adequate shoulder flexion
- Good scapular mobility
Build Up First
- Basic pulling mechanics
- Shoulder stability competency
Also known as
One-Arm Dumbbell Upright Row, Single Dumbbell Upright Row, Dumbbell One-Arm High Pull
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