10 Best Dumbbell One Arm Upright Row Alternatives for Shoulder Strength

Ranked Dumbbell One Arm Upright Row Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Upright Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Band Standing Rear Delt Row

   79% match

   • Delts
   • Band
   • Intermediate
   • Compound

   A good swap when you have a band to work with, and it still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and place the band under your feet.
   2. Hold the band handles with your palms facing each other and your arms extended in front of you.
   3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   4. Pull the band towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly release the tension and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell One Arm Upright Row
   • Equipment: a band, not free weights
   • Body position: standing, the same as the Dumbbell One Arm Upright Row
2. Play demonstration

   2. Dumbbell Rear Delt Row

   78% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   It still works the delts, through a different movement.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold a dumbbell in each hand with your palms facing your body.
   3. Bend forward at the waist, keeping your back straight and your core engaged.
   4. Extend your arms straight down towards the floor, with a slight bend in your elbows.
   5. Raise the dumbbells out to the sides, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell One Arm Upright Row
   • Equipment: free weights, the same as the Dumbbell One Arm Upright Row
   • Body position: standing, the same as the Dumbbell One Arm Upright Row
3. 

   3. Upright Barbell Row

   78% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the delts.

   How to perform this exercise

   1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
   2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
   3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell One Arm Upright Row
   • Equipment: free weights, the same as the Dumbbell One Arm Upright Row
   • Body position: standing, the same as the Dumbbell One Arm Upright Row
4. Play demonstration

   4. Barbell Rear Delt Row

   74% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Bend forward at the hips, keeping your back straight and chest up.
   4. Pull the barbell towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell One Arm Upright Row
   • Equipment: free weights, the same as the Dumbbell One Arm Upright Row
   • Body position: standing, the same as the Dumbbell One Arm Upright Row
5. 

   5. Cable Rope Rear-delt Rows

   74% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the delts.

   How to perform this exercise

   1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
   2. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
   3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
   4. Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
   5. Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell One Arm Upright Row
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Dumbbell One Arm Upright Row
6. Play demonstration

   6. Kettlebell One Arm Jerk

   73% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
   2. Bend your knees slightly and engage your core.
   3. Press the kettlebell overhead in a straight line, fully extending your arm.
   4. As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
   5. As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
   6. Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
   7. Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
   8. Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell One Arm Upright Row
   • Equipment: free weights, the same as the Dumbbell One Arm Upright Row
   • Body position: standing, the same as the Dumbbell One Arm Upright Row
   • Balance: harder to stay steady on than the Dumbbell One Arm Upright Row
7. 

   7. One-arm Kettlebell Split Jerk

   73% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
   2. Dip your body by bending the knees, keeping your torso upright.
   3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
   4. Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.
   5. Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell One Arm Upright Row
   • Equipment: free weights, the same as the Dumbbell One Arm Upright Row
   • Body position: standing, the same as the Dumbbell One Arm Upright Row
   • Balance: harder to stay steady on than the Dumbbell One Arm Upright Row
8. 

   8. One-arm Side Laterals

   72% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
   2. Stand with a straight torso and have the dumbbell by your side at arm's length with the palm of the hand facing you. This will be your starting position.
   3. While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
   4. Lower the dumbbell back down slowly to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.
   6. Switch arms and repeat the exercise.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell One Arm Upright Row
   • Equipment: free weights, the same as the Dumbbell One Arm Upright Row
   • Body position: standing, the same as the Dumbbell One Arm Upright Row
   • Balance: easier to stay steady on than the Dumbbell One Arm Upright Row
9. Play demonstration

   Progression

   9. Dumbbell One Arm Snatch

   72% match

   • Delts
   • Dumbbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
   3. Lower the dumbbell towards the ground, keeping it close to your body.
   4. Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
   5. As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
   6. Catch the dumbbell overhead with a slight bend in your knees and hips.
   7. Lower the dumbbell back down to the starting position in a controlled manner.
   8. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell One Arm Upright Row
   • Equipment: free weights, the same as the Dumbbell One Arm Upright Row
   • Body position: standing, the same as the Dumbbell One Arm Upright Row
   • Balance: harder to stay steady on than the Dumbbell One Arm Upright Row
10. Play demonstration

    10. Kettlebell One Arm Clean And Jerk

    72% match

    • Delts
    • Kettlebell
    • Advanced
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
    2. Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs.
    3. Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height.
    4. As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead.
    5. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches

    • Primary muscle: delts, the same as the Dumbbell One Arm Upright Row
    • Equipment: free weights, the same as the Dumbbell One Arm Upright Row
    • Body position: standing, the same as the Dumbbell One Arm Upright Row
    • Balance: harder to stay steady on than the Dumbbell One Arm Upright Row