Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Upright Row.
The dumbbell one arm upright row targets the upper trapezius and lateral deltoid by pulling a single dumbbell vertically along the body to chin height. Training one side at a time allows a greater range of motion and helps address asymmetries in shoulder and trap development.
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The Dumbbell Single Arm Upright Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.