One Arm Dumbbell Upright Row
Stand tall with feet hip-width apart, holding a dumbbell in one hand with an overhand grip, arm extended down in front of your thigh. Keep your core braced and shoulders down, initiate the pull by leading with your elbow.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- Anterior deltoid
- Medial deltoid
- Upper trapezius
Secondary muscles
- Biceps brachii
- Forearm flexors
- Rotator cuff
Target muscles
- shoulder
- back
- arms
How to perform
- 1
Stand tall with feet hip-width apart, holding a dumbbell in one hand with an overhand grip, arm extended down in front of your thigh.
- 2
Keep your core braced and shoulders down, initiate the pull by leading with your elbow.
- 3
Lift the dumbbell vertically towards your chin, keeping it close to your body, until your elbow is slightly higher than your shoulder.
- 4
Pause briefly at the top, squeezing your shoulder and upper trap.
- 5
Slowly lower the dumbbell back to the starting position with control, resisting gravity.
- 6
Complete all reps on one side before switching to the other.
Safety & form
Train smart. Read these notes before adding heavy load.
