Single-arm dumbbell upright row

The single-arm dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. It is generally performed for moderate to high reps, such as 8-12 reps per set or more.


  1. Builds stronger, bigger traps and lateral deltoids
  2. More shoulder-friendly than barbell upright rows
  3. Allows for focus on one side of the muscle at a time

Single-arm dumbbell upright row Images

Single-arm dumbbell upright row image
Single-arm dumbbell upright row image


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