# Single Arm Dumbbell Upright Row

A one-arm upright row with a single dumbbell pulled straight up the front of the body. It trains the lateral delts and upper traps one side at a time.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-single-arm-upright-row/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-dumbbell-upright-row/

## Muscles worked

- Side delts: 9/10
- Traps: 8/10
- Front delts: 6/10
- Biceps: 4/10
- Supraspinatus: 4/10
- Forearms: 3/10

## How to do the Single Arm Dumbbell Upright Row

1. Stand tall, one dumbbell in front of your thigh.
2. Pull the weight up by driving your elbow to shoulder height.
3. Keep the dumbbell close to your body.
4. Lower slowly until your arm is straight, then switch sides.

### Full technique — 8 steps

1. Stand tall with feet hip to shoulder width apart and hold one dumbbell in front of your thigh.
2. Take an overhand grip with your palm facing your body and let the free arm hang at your side.
3. Set your ribs down, keep your torso upright, and start with your elbow fully extended.
4. Pull the dumbbell straight up by driving your elbow out and upward.
5. Keep the weight close to your torso as it travels from thigh level toward upper chest.
6. Raise until your elbow reaches about shoulder height without forcing a higher pull.
7. Lower the dumbbell back down along the same path until your arm is straight again.
8. Complete all reps on one side, then switch arms and repeat.

## Common mistakes

- Pulling with the hands first
- Raising elbows far above shoulders
- Letting dumbbells drift away
- Leaning away from the working arm
- Yanking the dumbbells with momentum

## Form cues

- Drive elbow up
- Stop at shoulder height
- Keep wrist below elbow
- Weights stay close
- Keep shoulders level

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [EZ Bar Upright Row](https://seto.fit/exercises/ez-bar-upright-row/)
- **Barbell**: [Barbell Upright Row](https://seto.fit/exercises/barbell-upright-row/)
- **Kettlebell**: [Kettlebell Upright Row with External Rotation](https://seto.fit/exercises/kettlebell-upright-row-with-external-rotation/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Single Arm Dumbbell Upright Row — Intermediate**
- Harder: [Wide Grip Barbell Upright Row](https://seto.fit/exercises/wide-grip-barbell-upright-row/) — Intermediate

## Quick answers

### What muscles does the Single Arm Dumbbell Upright Row work?

Primary: Side delts 9/10, Traps 8/10. Also works: Front delts 6/10, Biceps 4/10, Forearms 3/10, Supraspinatus 4/10.

### When should I do the Single Arm Dumbbell Upright Row in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Single Arm Dumbbell Upright Row?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Dumbbell Upright Row?

No equipment: EZ Bar Upright Row. Barbell: Barbell Upright Row. Kettlebell: Kettlebell Upright Row with External Rotation.

### What is a harder version of the Single Arm Dumbbell Upright Row?

Wide Grip Barbell Upright Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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