Single Arm Dumbbell Upright Row
In SetGrip: Dumbbell Upright Row (Single Arm)
Working one arm at a time lets you watch the elbow's path and bring up a lagging side rep by rep, useful when the two-hand Dumbbell Upright Row favors one shoulder. Keep the pull vertical and resist leaning the torso toward the working arm as the dumbbell rises.
How to do the Single Arm Dumbbell Upright Row
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Tip: Lead with the elbows and keep the bar close to the body as it rises.
Muscles worked
Primary
Delts · Shoulders
The side delts lift the elbows out and up and should be the muscle you feel burning by the last rep.
Common mistakes
- Pulling too high — the elbows should stop around shoulder height; going higher pinches the shoulder joint.
- Grip too narrow — a narrow grip forces the wrists to bend and turns the shoulders in; use at least shoulder width so the elbows lead out to the sides.
- Heaving with the hips — a small dip and drive at the start means the weight is too heavy; lift from a dead stop with the torso still.
- Elbows dropping below the hands — keep the elbows higher than the wrists throughout so the delts, not the biceps, do the work.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Upright rows go after the presses in a shoulder session as accessory work. Superset them with a lateral raise or a rear delt fly using the same weights.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Arm Dumbbell Upright Row work?
The Single Arm Dumbbell Upright Row primarily works the delts. It also involves the traps and biceps, which assist the movement and stabilise the joints.
Is the Single Arm Dumbbell Upright Row good for beginners?
Yes. The Single Arm Dumbbell Upright Row is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Dumbbell Upright Row?
If you cannot do the Single Arm Dumbbell Upright Row, try the Dumbbell Upright Row, the EZ-Bar Upright Row or the Bent Arms Barbell Front Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Dumbbell Upright Row, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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