Dumbbell One Arm Upright Row

Introduction

The Dumbbell One Arm Upright Row is a single-arm exercise that primarily targets the shoulder muscles, especially the deltoids, and the upper trapezius. This variation allows for greater range of motion and individual focus on each side, helping to develop balanced shoulder strength and size. Unlike the two-handed barbell upright row, the one-arm variation with a dumbbell reduces the risk of shoulder impingement and allows you to isolate each side for a more symmetrical look.

This exercise is ideal for those looking to add shoulder width, strengthen their traps, and build upper body symmetry. It can be performed by beginners and advanced lifters alike.

Instructions: How to Perform Dumbbell One Arm Upright Row

To perform the Dumbbell One Arm Upright Row correctly, follow these steps:

1. Setup: Stand upright with feet hip-width apart and hold a dumbbell in one hand with a neutral grip (palm facing in). Allow the dumbbell to hang in front of your thigh, keeping your arm extended but not locked.
2. Engage Core and Shoulders: Keep your chest up, shoulders back, and core engaged throughout the movement. Relax your free hand at your side or place it on your hip for balance.
3. Pull the Dumbbell Upward: Lift the dumbbell by bending your elbow, keeping it pointed outwards and slightly higher than your hand. Raise the dumbbell until it reaches just below your chin, contracting the shoulder and upper back muscles.
4. Controlled Lowering: Slowly lower the dumbbell back to the starting position, keeping control and resisting the weight as you lower.
5. Repetitions: Aim for 10–12 reps on each arm and perform 3–4 sets.

Pro Tips:

• Focus on lifting with your shoulder rather than pulling with your arm or wrist.
• Avoid swinging your body; keep the movement controlled and isolated.
• Keep your elbow slightly higher than the dumbbell throughout the lift to fully engage the shoulder and trap muscles.

Benefits of Dumbbell One Arm Upright Row

The Dumbbell One Arm Upright Row offers a range of benefits that make it a valuable addition to your shoulder and upper back routine:

1. Improves Shoulder Symmetry: Working each shoulder independently allows you to correct any strength imbalances between the left and right sides.
2. Targets Deltoids and Traps: This exercise primarily engages the lateral deltoid and upper trapezius, helping build broader shoulders and stronger traps.
3. Reduces Shoulder Impingement Risk: Compared to the barbell upright row, the single-arm dumbbell variation allows a natural movement path, which can reduce the chance of shoulder impingement.
4. Enhances Shoulder Stability: Strengthening the shoulder muscles helps stabilize the joint, improving performance in other upper body exercises.
5. Improves Functional Strength: The Dumbbell One Arm Upright Row helps enhance shoulder and upper back strength, making daily tasks involving lifting and pulling easier.
6. Allows a Greater Range of Motion: The single-arm setup permits a more extensive range of motion, leading to better muscle activation in the shoulder and traps.

Muscles Worked in Dumbbell One Arm Upright Row

The Dumbbell One Arm Upright Row effectively engages several muscles:

1. Lateral Deltoid: The primary muscle worked, responsible for shoulder abduction and adding width to the shoulders.
2. Upper Trapezius: Assists in raising the shoulder and stabilizing the shoulder blades during the movement.
3. Biceps Brachii: Assists in bending the elbow during the pull but plays a minor role.
4. Rhomboids and Levator Scapulae: These muscles of the upper back help stabilize the scapula, supporting a controlled movement.

Video on How to Do Dumbbell One Arm Upright Row

Other Names for Dumbbell One Arm Upright Row

This exercise may also be referred to by other names:

• Single-Arm Dumbbell Upright Row
• One-Arm Shoulder Upright Row
• Single Dumbbell Upright Row

No matter the name, this exercise emphasizes the same muscles for building shoulder and trap strength.

FAQs

1. Can beginners perform the Dumbbell One Arm Upright Row?
Yes, this exercise is suitable for beginners. Start with a light weight to learn proper form, then gradually increase the weight as you gain strength and confidence.

2. How does the Dumbbell One Arm Upright Row compare to the barbell upright row?
The single-arm dumbbell version allows for a more natural movement path, reducing strain on the shoulders and lowering the risk of shoulder impingement. It also allows for unilateral training to address any strength imbalances.

3. Should I lift heavy weights for the Dumbbell One Arm Upright Row?
Since this exercise targets smaller muscles in the shoulder and upper back, it’s best to use moderate weights. Heavy weights can compromise form and increase the risk of injury.

4. How often should I include the Dumbbell One Arm Upright Row in my workout routine?
Include it 1–2 times per week as part of a comprehensive shoulder or upper body workout. Pair it with other shoulder exercises like presses and raises for balanced development.

5. Is it normal to feel this exercise in my traps?
Yes, the upper traps are engaged during this exercise and contribute to raising the shoulder and stabilizing the movement.

Conclusion

The Dumbbell One Arm Upright Row is an excellent exercise for isolating and strengthening the shoulder muscles, especially the lateral deltoid and upper trapezius. With a greater range of motion and the ability to focus on each side individually, this movement promotes balanced strength and muscle symmetry in the shoulders. The one-arm variation also provides a safer alternative to the barbell upright row, allowing for a more natural range of motion and reducing strain on the shoulder joints.

Incorporate this exercise into your shoulder or upper body routine to build strength, stability, and aesthetic shoulder definition. When performed with proper form and control, the Dumbbell One Arm Upright Row can help you achieve balanced shoulder growth and enhance overall upper body performance.

Other Shoulder Exercises

• Dumbbell Lying Lateral Raise
• Dumbbell Incline Lateral Raise
• Cable Y Raise

Also, read The Upright Row: Implications for Preventing Subacromial Impingement