Shoulders · Dumbbell
Dumbbell One Arm Upright Row
How to do the dumbbell one arm upright row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Stand holding a single dumbbell in front of your thigh with an overhand grip. Pull the dumbbell straight up toward your chest, leading with your elbow until it reaches roughly shoulder height, then lower under control.
- 1Feel your side delt and upper traps contract as you pull up
- 2Lead with your elbow and keep it higher than your wrist
- 3Pause at the top, then lower slowly
Common mistakes
- Don't yank the weight or use body momentum
- Avoid raising your elbow above your shoulder to protect the joint
- Don't shrug excessively or arch your back
Muscles worked
The dumbbell one arm upright row mainly works the side delts and upper traps, with the biceps, forearms, and mid traps assisting.
- Side DeltsPrimary
- Upper TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Mid TrapsSupport
- LatsMinor
- Lower AbsMinor
- ObliquesMinor
- Rear DeltsMinor
Kovo programs the dumbbell one arm upright row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.