Dumbbell One-Arm Upright Row
Dumbbell One-Arm Upright Row is a resistance exercise – vertical shoulder pull exercise involving Lateral deltoid, Upper trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Lateral deltoid, Upper trapezius
- Secondary muscles
- Anterior deltoid, Biceps brachii, Brachialis, Forearms
- Exercise type
- Resistance exercise – vertical shoulder pull
Exercise technique
- Bottom grip
Hold one dumbbell in front of your thigh with your palm facing backward.
- Feet
Stand balanced; keep the free hand at your side, on your waist or on a fixed support.
- Torso
Face your chest forward and brace your abdominals.
- Lead with the elbow
Raise your elbow sideways to pull the dumbbell upward close to your torso.
- Top limit
Stop at a comfortable shoulder angle around the lower edge of the upper chest; do not force contact with your chin.
- Lower
Slowly lower your elbow to return the dumbbell in front of your thigh.
- Switch sides
Complete your repetitions without shrugging the working shoulder, then switch arms.
Key technique points
- Keep the dumbbell close to your torso.
- Direct your elbow sideways.
- Do not force chin height.
- Do not bend your wrist excessively.
- Do not rotate your torso.
- Control lowering speed.
Common mistakes
Pulling too high
Do not force your elbow beyond shoulder comfort; the dumbbell does not need to touch your chin.
Moving the load forward
Do not move the dumbbell away and turn this into a front raise; maintain a close vertical pulling line.
Bending the wrist
Do not bend your hand excessively to raise the handle; support the forearm’s natural angle.
Leaning sideways
Do not push your hips to the opposite side as the arm rises; remain balanced over both feet.
Pulling on the support
Do not lift your torso with your free hand; use it only for balance.
Dropping quickly
Do not drop the dumbbell onto your thigh; use your shoulders to control the elbow’s descent slowly.
Frequently asked questions
Dumbbell One-Arm Upright Row: why is “Pulling too high” a mistake?
Do not force your elbow beyond shoulder comfort; the dumbbell does not need to touch your chin.
Dumbbell One-Arm Upright Row: why is “Moving the load forward” a mistake?
Do not move the dumbbell away and turn this into a front raise; maintain a close vertical pulling line.
Dumbbell One-Arm Upright Row: why is “Bending the wrist” a mistake?
Do not bend your hand excessively to raise the handle; support the forearm’s natural angle.
Dumbbell One-Arm Upright Row: why is “Leaning sideways” a mistake?
Do not push your hips to the opposite side as the arm rises; remain balanced over both feet.
Dumbbell One-Arm Upright Row: why is “Pulling on the support” a mistake?
Do not lift your torso with your free hand; use it only for balance.
Dumbbell One-Arm Upright Row: why is “Dropping quickly” a mistake?
Do not drop the dumbbell onto your thigh; use your shoulders to control the elbow’s descent slowly.
What should I focus on when doing Dumbbell One-Arm Upright Row?
Keep the dumbbell close to your torso. Direct your elbow sideways. Do not force chin height. Do not bend your wrist excessively. Do not rotate your torso. Control lowering speed.
Related exercises
- Arnold Press
- Barbell Push Press
- Single-arm Cable Lateral Raise
- Alternating Cable Shoulder Press
- Alternating Deltoid Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.