Shoulder
Standing Single Arm Upright Row
Stand tall, holding a dumbbell in one hand with an overhand grip, arm extended down in front of your thigh. Keep your core braced and back straight.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- Lateral deltoid
- Trapezius (upper)
Secondary muscles
- Anterior deltoid
- Biceps brachii
- Forearm flexors
- Rotator cuff
Target muscles
- shoulder
- back
How to perform
- 1
Stand tall, holding a dumbbell in one hand with an overhand grip, arm extended down in front of your thigh.
- 2
Keep your core braced and back straight.
- 3
Pull the dumbbell straight up towards your shoulder, leading with your elbow.
- 4
Keep the dumbbell close to your body throughout the movement.
- 5
Raise your elbow higher than your hand at the top of the movement.
- 6
Slowly lower the dumbbell back to the starting position with control.
Safety & form
Train smart. Read these notes before adding heavy load.
