How To Do Single Arm Upright Row and Tips

The single arm upright row is an upper body exercise that predominantly targets the anterior and lateral deltoids, which are responsible for adding width to your shoulders.

This exercise also challenges your trapezius (traps), a large muscle in the back that helps you shrug your shoulders, as well as the rhomboids, and even the

One arm dumbbell upright row is the unilateral variation on the dumbbell upright. The single-arm dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders.

Muscle Worked During Single Arm Upright Row

The upright row targets some of the body’s most integral muscle groups, including

• Primarily Muscle Worked: Lateral Deltoid
• Other Secondary Muscle worked during single arm upright row are Anterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Infraspinatus, Teres Minor

Benefits of One Arm Dumbbell Upright Row

• Performing this exercise regularly is likely to accelerate your muscle growth and strength in your back, biceps, and shoulders.
• Upright row activates all major areas of the shoulders, making it excellent for upper body stability and conditioning.
• In addition to building visible muscle, upright rows will also further your fitness skills and abilities.
• More shoulder-friendly than barbell upright rows
• Allows for focus on one side of the muscle at a time

How To Do Single Arm Upright Row

1. Stand with your feet shoulder-width apart. Hold a dumbbell in your left hand at your side.
2. Your arm should be long with a slight bend in your elbows. Before you start, tighten your shoulders and hips and squeeze your core.
3. Slowly shrug your left shoulder up toward your lower chest.
4. At the top, pause for a moment and contract the muscles.
5. Slowly lower the weight back to the starting position.
6. After completing all reps on the left side, repeat on the right side. Repeat for the desired number of repetitions.

One-Arm Dumbbell Upright Row Tips

• Keep a controlled motion and avoid jerky movements.
• Keep your elbows higher than your forearms.
• You should keep your back straight and core tight.
• Remember to breathe out when you work hard.
• At the top of the movement, pause and squeeze the traps, and then lower the dumbbells slowly if you want to make the exercise more intense.

Sets and Reps

Choose your sets and repetitions based on how well you can do the movement without losing good form.

For the one arm dumbbell upright row, begin by performing 2–3 sets of 10–15 reps with weights you can control.

Alternative Exercises for Single-arm dumbbell upright row

1. Dumbbell Upright Row

The dumbbell upright Row is a compound exercise that builds stronger and bigger traps, and rear deltoids (Shoulder). 

It’s a really simple exercise to perform. You hold a dumbbell in each hand and lift them vertically until they’re level with your collarbone, before lowering them back down.

2. Kettlebell Upright Row

The Kettlebell Upright Row is a variation of the dumbbell upright row, and It allows more movement in your wrists and arms and is less likely to force any internal rotation of your shoulder.

Again, opt for a kettlebell in a bit less than half the weight of a barbell you were working with.

People Also Asked

What muscles does the single arm dumbbell upright row work?

The Single arm dumbbell upright row is a compound exercise that targets muscle groups in your shoulders and upper back.

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• Cable One Arm Upright Row

Video illustration of Single Arm Dumbbell Upright Rows