Dumbbell One-Arm Upright Row

Shoulders

Dumbbell One-Arm Upright Row

LevelIntermediate EquipmentDumbbell MechanicCompound ForcePull

An upright row with one dumbbell that targets the shoulders and upper traps by pulling the elbow high.

Strength

Primary musclesShoulders

Secondary musclesBiceps Traps

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %

Effort during a set6.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand tall with a dumbbell in one hand, hanging in front of your thigh with your palm facing you.
2Set your feet hip-width apart and brace your core.
3Keep your free arm at your side.

How to perform

1Pull the dumbbell up along your body, leading with your elbow.
2Raise your elbow to about shoulder height without going higher.
3Pause briefly at the top.
4Lower the dumbbell slowly to the starting position.