Exercise guide
Dumbbell One Arm Upright Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
This unilateral variation targets the lateral deltoids and upper trapezius while challenging core stability to prevent trunk rotation. Performing the movement one arm at a time allows for a greater range of motion and better focus on muscle contraction compared to the bilateral version.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang in front of your thigh with your arm fully extended and a slight bend in the elbow.
- Engage your core and maintain a tall, neutral spine with your shoulders pulled back and down.
How to do it
- Exhale as you pull the dumbbell vertically toward your collarbone, leading the movement with your elbow.
- Keep the dumbbell close to your body throughout the movement, stopping when your elbow reaches shoulder height.
- Inhale as you slowly lower the dumbbell back to the starting position using a controlled 2-second tempo.
Form checklist
- Ensure your elbow remains higher than your wrist at the top of the movement.
- Avoid using momentum or 'shrugging' the weight up with your traps before the pull.
- Maintain a stable torso and avoid leaning toward or away from the working arm.
- Keep the dumbbell close to your midline to minimize shoulder joint stress.
Pro tips
- Imagine there is a string pulling your elbow toward the ceiling to maximize lateral deltoid recruitment.
- A slight forward lean of about 10 degrees can help clear the shoulder joint and reduce potential impingement.
- Focus on pulling the weight 'wide' rather than just 'up' to better engage the side delts.
Make it harder
- Incorporate a 2-second isometric hold at the peak of the contraction to increase time under tension.
- Slow the eccentric (lowering) phase to 4 seconds to maximize muscle fiber breakdown.
Frequently asked
- What muscles does the dumbbell one arm upright row work?
- The dumbbell one arm upright row primarily targets the deltoids, and also works the rhomboids as secondary muscles.
- What equipment do you need for the dumbbell one arm upright row?
- The dumbbell one arm upright row uses dumbbell.
- Is the dumbbell one arm upright row good for beginners?
- The dumbbell one arm upright row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.