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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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