10 Best Dumbbell One Arm Upright Row Alternatives for Shoulder Strength

The Dumbbell One Arm Upright Row is done standing with dumbbells. Ranked closest by our scoring: the Band Standing Rear Delt Row, the Dumbbell Rear Delt Row and the Upright Barbell Row. A harder version, the Dumbbell One Arm Snatch, is listed below as a progression rather than a swap.

Dumbbell One Arm Upright RowWatch the Dumbbell One Arm Upright Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell One Arm Upright Row

The steps for the Dumbbell One Arm Upright Row itself, so you can judge how close each substitute below really is.

Delts, with traps, biceps · Dumbbell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
  2. Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
  3. Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Band Standing Rear Delt RowPlay demonstration

    1. Band Standing Rear Delt Row

    79% match

    Delts · Intermediate · Compound

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

    • Band
    How to perform it
    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. Dumbbell Rear Delt RowPlay demonstration

    2. Dumbbell Rear Delt Row

    78% match

    Delts · Intermediate · Compound

    It still works the delts, through a different movement.

    • Dumbbell
    How to perform it
    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. Upright Barbell Row

    3. Upright Barbell Row

    78% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    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
  5. Cable Rope Rear-delt Rows

    5. Cable Rope Rear-delt Rows

    74% match

    Delts · Intermediate · Compound

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

    • Cable
    How to perform it
    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. Kettlebell One Arm JerkPlay demonstration

    6. Kettlebell One Arm Jerk

    73% match

    Delts · Advanced · Compound

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

    • Kettlebell
    How to perform it
    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

Dumbbell One Arm Upright Row FAQ

What muscles does Dumbbell One Arm Upright Row work?

The one-arm upright row primarily targets the deltoids, especially the lateral head, while recruiting the upper trapezius and biceps as synergists. The movement combines shoulder abduction/scapular elevation mechanics, so scapular stabilizers and rotator cuff muscles assist to control the humeral head.

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