The dumbbell one arm upright row is a unilateral shoulder exercise that targets the deltoids, with secondary emphasis on the traps and bicep. It involves lifting a dumbbell with one arm in an upright rowing motion.
Also Works
TrapsBiceps
How to Perform
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.
Pro Tips
•Lead with the elbow and pull the dumbbell straight up along your body to shoulder height for maximum delt and trap engagement.
•Keep the dumbbell close to your body throughout the pull rather than letting it drift forward.
•Use your free hand on your hip or a support to prevent body lean and keep the movement strict.
Common Mistakes
•Pulling the dumbbell too high above shoulder level, which can impinge the shoulder joint.
•Leaning to the opposite side to compensate for the one-sided load instead of staying upright.
•Using body momentum to swing the weight up rather than pulling with a controlled shoulder and trap contraction.