Single-Arm Dumbbell Upright Row
An upright row with one dumbbell, pulled up the front of the body with the elbow leading. Working one side at a time helps you find a comfortable path while the trunk resists the offset load.
Primary muscles
- Side Delts
- Traps (Trapezius)
Secondary muscles
- Front Delts
- Biceps
- Obliques
- Sets
- 3
- Reps
- 10–12 per side
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a dumbbell in one hand in front of your thigh, palm facing you, the free hand on your hip or holding a support.
Brace and keep the dumbbell close to your body.
Pull it up by driving the elbow up and out to the side.
Stop when the elbow is about shoulder height.
Lower slowly, finish the set, then switch arms.
Breathing: Exhale as you pull, inhale as you lower.
Coaching tips
Elbow above the hand
Stay square, don't lean
Stop at shoulder height
Common mistakes
Leaning away from the weight
Pulling the dumbbell up to the chin
Swinging the hips
Safety notes
Stop around shoulder height and skip it if the shoulder pinches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.