Progression ladder for the Dumbbell One Arm Upright Row

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

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Easier and harder steps around the Dumbbell One Arm Upright Row

These are the substitutes for the Dumbbell One Arm Upright Row, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (4)

  1. Dumbbell Rear Delt RowPlay demonstration

    Dumbbell Rear Delt Row

    • Intermediate
    • Dumbbell
    • Delts
  2. One-arm Side Laterals

    One-arm Side Laterals

    • Beginner
    • Dumbbell
    • Delts
  3. Dumbbell One Arm Lateral Raise With SupportPlay demonstration

    Dumbbell One Arm Lateral Raise With Support

    • Beginner
    • Dumbbell
    • Delts
  4. Single Dumbbell Raise

    Single Dumbbell Raise

    • Beginner
    • Dumbbell
    • Delts

Where you are now

Dumbbell One Arm Upright RowPlay demonstration

Dumbbell One Arm Upright Row

  • Intermediate
  • Dumbbell
  • Delts

Harder steps (6)

  1. Barbell Rear Delt RowPlay demonstration

    Barbell Rear Delt Row

    • Intermediate
    • Barbell
    • Delts
  2. Kettlebell One Arm JerkPlay demonstration

    Kettlebell One Arm Jerk

    • Advanced
    • Kettlebell
    • Delts
  3. One-arm Kettlebell Split Jerk

    One-arm Kettlebell Split Jerk

    • Advanced
    • Kettlebell
    • Delts
  4. Dumbbell One Arm SnatchPlay demonstration

    Dumbbell One Arm Snatch

    • Advanced
    • Dumbbell
    • Delts
  5. Kettlebell One Arm Clean And JerkPlay demonstration

    Kettlebell One Arm Clean And Jerk

    • Advanced
    • Kettlebell
    • Delts
  6. Kettlebell One Arm SnatchPlay demonstration

    Kettlebell One Arm Snatch

    • Advanced
    • Kettlebell
    • Delts

Log a workout on the Dumbbell One Arm Upright Row

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