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One-Arm Dumbbell Upright Row

A single-arm dumbbell pull up the front of the body that targets the lateral deltoid and upper traps one side at a time.

ShouldersDumbbellVertical pull

Primary

Lateral deltoid

Secondary

Upper trapeziusBiceps brachii

Equipment

Dumbbell

Pattern

Vertical pull

Setup

  1. 01Stand with feet hip width apart.
  2. 02Hold one dumbbell in front of the thigh, palm in.
  3. 03Rest the free hand at your side or hip.
  4. 04Brace the trunk and stand tall.

Execution

  1. 01Pull the dumbbell up along the body, elbow leading.
  2. 02Stop when the elbow reaches shoulder height.
  3. 03Pause briefly at the top.
  4. 04Lower the dumbbell under control to the start.

Checkpoints

  • -The elbow stays higher than the wrist throughout.
  • -The dumbbell travels close to the torso.
  • -Elbow rises to shoulder height, not above.
  • -Shoulders stay level with no torso lean.

Common mistakes

  • -Pulling so high the shoulder pinches.
  • -Swinging the torso to heave the weight.
  • -Letting the wrist lead above the elbow.
  • -Leaning away from the working side.

Programming notes

  • -Use 3 sets of 10 to 15 reps per arm.
  • -Start with the weaker side and match reps.
  • -Stop shy of shoulder height if impingement bothers you.

Related exercises

Dumbbell Upright Row

Dumbbell / Shoulders

Barbell Upright Row

Barbell / Shoulders

Cable Upright Row

Cable / Shoulders

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