MAIN
Dumbbell One-Arm Upright Row
Intermediate - Strength - Compound
Targeted Muscle Group
Shoulders
Recommended Equipment
Dumbbell
How to do it
The Dumbbell One-Arm Upright Row is a great exercise for targeting the shoulders, particularly the deltoids, as well as the upper traps. Here’s how to perform it correctly:
Starting Position:
Stand with your feet shoulder-width apart. Hold a dumbbell in one hand with an overhand grip (palm facing your body), allowing it to hang down in front of your thigh. Your other hand can rest on your hip or hang by your side for balance.
Engage Your Core:
Engage your core muscles to maintain a stable torso throughout the exercise.
Lift the Dumbbell:
Begin the movement by lifting your elbow up and out to the side, leading with your elbow. Keep the dumbbell close to your body as you lift it. Continue lifting the dumbbell until it reaches chest level, with your elbow higher than your wrist. Your hand should be in line with your shoulder at the top of the movement.
Pause:
Briefly pause at the top of the movement, squeezing your shoulder and upper back muscles.
Lower the Dumbbell:
Slowly lower the dumbbell back to the starting position in a controlled manner, keeping it close to your body.
