Dumbbell One-Arm Upright Row
How to do the Dumbbell One-Arm Upright Row
- 1
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.
- 2
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.
- 3
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.
- 4
Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 5
Repeat for the recommended amount of repetitions and switch arms.
How to program the Dumbbell One-Arm Upright Row
Sets and reps
As a compound movement, the Dumbbell One-Arm Upright Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dumbbell One-Arm Upright Row is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Dumbbell One-Arm Upright Row work?
The Dumbbell One-Arm Upright Row primarily targets the Shoulders. It also recruits the Biceps, Traps as supporting muscles.
What equipment do I need for the Dumbbell One-Arm Upright Row?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Dumbbell One-Arm Upright Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
