How to Do Dumbbell Single Arm Upright Row

Dumbbell Single Arm Upright Row is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Single Arm Upright Row

  1. 01Hold a dumbbell in one hand in front of the thigh with a pronated grip and a slight bend in the knees.
  2. 02Lead with the elbow to pull the dumbbell vertically toward the upper chest while keeping the weight close to the torso.
  3. 03Pause when the elbow reaches the height of the shoulder, ensuring the wrist remains lower than the elbow.
  4. 04Lower the dumbbell back to the starting position under tension while exhaling.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Single Arm Upright Row

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the pull once the elbow reaches shoulder height to prevent excessive internal rotation and subacromial impingement.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Single Arm Upright Row questions

What muscles does Dumbbell Single Arm Upright Row work?

Dumbbell Single Arm Upright Row is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Single Arm Upright Row correctly?

Hold a dumbbell in one hand in front of the thigh with a pronated grip and a slight bend in the knees. Lead with the elbow to pull the dumbbell vertically toward the upper chest while keeping the weight close to the torso. Pause when the elbow reaches the height of the shoulder, ensuring the wrist remains lower than the elbow. Lower the dumbbell back to the starting position under tension while exhaling.

What is the A90 coach tip for Dumbbell Single Arm Upright Row?

Stop the pull once the elbow reaches shoulder height to prevent excessive internal rotation and subacromial impingement.

Is Dumbbell Single Arm Upright Row suitable for beginners?

Dumbbell Single Arm Upright Row is rated intermediate in the A90 Training Club catalogue.

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

Dumbbell Single Arm Upright Row uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell single arm upright row into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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