Dumbbell One Arm Upright Row

A compound shoulder exercise that targets the deltoids and traps. Unilateral work allows for a better range of motion and less shoulder impingement.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull
Mechanics: Compound
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Shoulders

Secondary

Trapezius

Setup

Stand tall holding one dumbbell with a pronated grip in front of your thigh.

Instructions

1. Pull the dumbbell vertically toward your chin.
2. Lead with your elbow and keep it higher than the weight.
3. Lower slowly to the start.
4. Maintain a neutral spine.
5. Avoid shrugging.

Common Mistakes

1. Lifting the elbow too high.
2. Using momentum.
3. Rounding the shoulders.

Alternative Exercises

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

Smith Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement for the upper trapezius. The Smith machine’s vertical track allows for heavy loading with a strict, stable upward pull.

Smith Back Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement performed on the Smith machine to target the upper trapezius muscles. The fixed path allows for heavy loading with maximum stability and safety.