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How to do it
- Stand with your feet about shoulder-width apart holding one dumbbell in an overhand grip.
- Let the weight hang in front of the working thigh with a slight bend in the elbow.
- Keep the torso still and the free arm relaxed at your side.
- Lead with the elbow and pull the dumbbell up along the body.
- Stop when the elbow reaches about shoulder height, higher than the wrist.
- Lower under control to the hang, finish the set, then switch arms.
Common mistakes
- Pulling the dumbbell higher than the chest, which jams the shoulder.
- Letting the wrist lead so the elbow drops below the forearm.
- Leaning the torso back to heave the weight up.
- Using a load so heavy that the path turns into a swing.
Muscles worked
- Primary
- Side DeltsTraps
- Secondary
- Biceps
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Dumbbell Single Arm Upright Row work?
- Mainly the side delts and traps. It also works the biceps.
- What equipment do you need for the Dumbbell Single Arm Upright Row?
- It uses dumbbells. Without it, the Band Shrug and the Barbell Behind The Back 30 Degree Shrug train the same muscles the same way.
- Is the Dumbbell Single Arm Upright Row good for beginners?
- GymVim rates it beginner.