Dumbbell One-Arm Upright Row
Works the shoulders.
- Primary muscles
- Shoulders
- Secondary muscles
- Biceps, Traps
- Equipment
- Dumbbell
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Pull
How to do it
- Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
- Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
- Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions and switch arms.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Shoulders exercises
- Alternating Deltoid Raise Dumbbell
- Arnold Dumbbell Press Dumbbell
- Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell
- Cuban Press Dumbbell
- Dumbbell Incline Shoulder Raise Dumbbell
- Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell
- Dumbbell Lying Rear Lateral Raise Dumbbell
- Dumbbell One-Arm Shoulder Press Dumbbell