Dumbbell One Arm Upright Row
Exercise info
| Primary muscles |  Side delts Traps |
|---|---|
| Secondary muscles | Front delts · Biceps · Forearms |
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 10–15 reps (one side at a time) |
13 similar exercises
Representative exercise: Cable Upright Row
- Cable Upright Row
- Cable Upright Row (SZ Bar)
- Cable Upright Row (rope attachment)
- Bottle Weighted Upright Row
- Dumbbell Upright Row
- Dumbbell Upright Row (back POV)
- Kettlebell Upright Row
- Smith Upright Row
- Stick Standing Upright Row
- EZ Bar Standing Upright Row
- Sitting Upright Row on a Chair
- Cable High Pull with Rope Attachment
- Cable Lying Upright Row (SZ Bar)
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Lateral RaiseEasierDumbbell Lateral Pulse RaiseEasierCable Lying Upright Row (SZ Bar)HarderDumbbell Incline One Arm Lateral RaiseSimilar exerciseBarbell Upright RowSimilar exerciseCable Upright RowSimilar exerciseBand Upright Row (Under Two Feet)Same muscle · different equipmentSmith Upright RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.