Single Arm Dumbbell Upright Row — how to, muscles worked, alternatives

How to do the Single Arm Dumbbell Upright Row

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

Full technique — 8 steps

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

Substitutes by equipment

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

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 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.