Shoulders / Beginner / Compound (multi-joint)

One-Arm Dumbbell Upright Row

A single-arm upright row holding a support, building the side delts and traps.

At a glance

Primary

Side delts, Upper traps

Secondary

Front delts, Biceps, Upper back (rhomboids, mid/lower traps)

Equipment

Dumbbells

Movement pattern

Lateral raise (abduction), Shrug

Level

Beginner

Type

Shoulders, Compound (multi-joint), One side at a time

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand holding a dumbbell in one hand in front of your thigh, the other hand holding a support for balance.
2. Pull the dumbbell straight up along your body, leading with the elbow.
3. Raise until the elbow is about shoulder height.
4. Lower slowly and complete the set before switching arms.

Tips

• Do not raise the elbow above shoulder height if it pinches.
• Keep the torso upright.

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