Dumbbell One Arm Upright Row
The Dumbbell One Arm Upright Row primarily works the Lateral Deltoid, with secondary activation of the Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Levator Scapulae, Trapezius (Upper). It is a dumbbell compound exercise at intermediate difficulty.
The Dumbbell One Arm Upright Row is a intermediate compound exercise performed with dumbbell, following a horizontal pull movement pattern. It primarily targets the Lateral Deltoid, with secondary engagement of the Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a unilateral pulling movement, allowing each side to be trained independently.
A dumbbell compound pull exercise targeting the Lateral Deltoid.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Lateral Deltoid |
| Secondary | Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Lateral Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Levator Scapulae, Trapezius (Upper) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Lateral Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Grasp dumbbells with palms facing front of thighs.
- Position other hand for support.
Execution
- Pull dumbbell to front side of chest with elbow leading.
- Allow wrist to flex as dumbbell rises upward.
- Lower and repeat.
- Continue with opposite arm.
Comments
- SeeUpright Row Safety.
- Also seeSeated Upright Row.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Lateral Deltoid) and can be substituted based on your equipment or variation preferences.
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