ex_JTMAZM

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Shoulders · Dumbbell

Dumbbell Single Arm Upright Row

intermediatestrengthOne side at a timeMale & female model

Dumbbell Single Arm Upright Row is an intermediate compound strength exercise that works the delts (shoulders), with the biceps, forearms and core assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders · Lateral Deltoids, Anterior Deltoids
Upper Back · Trapezius

Secondary muscles

Biceps · Biceps Brachii, Brachialis
Forearms · Forearm Flexors, Forearm Extensors
Core · Rectus Abdominis, Transversus Abdominis

How to do Dumbbell Single Arm Upright Row

Stand upright with your feet shoulder width apart and hold a dumbbell in front of your thigh using an overhand grip. Keep your free arm relaxed by your side.
Pull the dumbbell upward close to your torso by leading with your elbow and moving it outward and upward.
Raise the dumbbell toward your upper chest until your elbow is higher than your wrist.
Slowly lower the dumbbell along the same path until your arm is fully extended, then repeat before switching sides.

Form tips

Lead the pull with your elbow rather than lifting with your hand.
Avoid using momentum or shrugging excessively to lift the weight.
Keep your torso upright and avoid leaning backward as the dumbbell rises.
Exhale as you raise the dumbbell and inhale as you lower it.

Dumbbell Single Arm Upright Row alternatives

Cable Upright Row With Ez Bar

Delts · intermediate

Barbell Upright Row

Delts · intermediate

Upright Row Barbell

Delts · intermediate

Kettlebell Upright Row

Delts · intermediate

More delts exercises

Upright Row Ez Bar

Delts · intermediate

Upright Row Cable Resistance Band

Delts · beginner

Upright Row Dumbbell

Delts · intermediate

Suspension Trainer With Grips Single Arm Rear Delt Row

Delts · intermediate

Cable Upright Row With Straight Bar

Delts · beginner

Barbell Wide Grip Upright Row

Delts · intermediate

Kettlebell Single Arm Clean and Press

Delts · intermediate

Barbell Lying Row

Delts · beginner

Dumbbell Single Arm Upright Row FAQ

What muscles does Dumbbell Single Arm Upright Row work?

Dumbbell Single Arm Upright Row mainly works the delts in the shoulders (Lateral Deltoids, Anterior Deltoids and Trapezius). The biceps, forearms and core work as secondary muscles.

What equipment do you need for Dumbbell Single Arm Upright Row?

You need a dumbbell.

How many sets and reps of Dumbbell Single Arm Upright Row should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Single Arm Upright Row good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Dumbbell Single Arm Upright Row burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Dumbbell Single Arm Upright Row?

Other exercises for the delts include Cable Upright Row With Ez Bar, Barbell Upright Row, Upright Row Barbell and Kettlebell Upright Row.

For developers

Use Dumbbell Single Arm Upright Row in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_JTMAZM" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_JTMAZM",
  "name": "Dumbbell Single Arm Upright Row",
  "model": "male",
  "counterpartId": "ex_WAWFID",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_JTMAZM/mp4-720.mp4?…",
    "poster": "https://…/ex_JTMAZM/poster.jpg?…"
  }
}