Dumbbell One Arm Upright Row

Description

How to Do Dumbbell One Arm Upright Row

1. 1
   Setup

   Stand tall with feet hip-width apart, holding a single dumbbell in one hand with an overhand grip, palm facing your body. Let the dumbbell hang naturally in front of your thigh.

2. 2
   Setup

   Engage your core, keep your chest up, and maintain a slight bend in your knees. Your non-working arm can be placed on your hip or extended for balance.

3. 3

   Exhale as you pull the dumbbell straight up towards your shoulder, leading with your elbow. Keep the dumbbell close to your body throughout the movement.

4. 4

   Continue pulling until your elbow is slightly higher than your shoulder, ensuring your wrist remains relatively straight and the dumbbell doesn't go above your chin.

5. 5

   Inhale as you slowly lower the dumbbell back down to the starting position with control, resisting gravity. Avoid letting the dumbbell drop quickly.

Tips

• Focus on leading with your elbow to emphasize the lateral deltoid and minimize bicep involvement in the lift.
• Keep the dumbbell close to your body throughout the entire range of motion to maintain constant tension on the shoulders and prevent swinging.
• Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle engagement and promote growth.
• Avoid shrugging your shoulder excessively; the primary movement should come from the shoulder joint lifting the arm, not your traps.

Common Mistakes

• ×Shrugging the shoulders too high shifts tension from the deltoids to the traps; focus on lifting the elbow, not the shoulder, and stop when your elbow is slightly above your shoulder.
• ×Using momentum or swinging the weight reduces muscle activation and increases injury risk; use a lighter weight and perform the movement with strict control.
• ×Flaring the elbow out too wide can put undue stress on the shoulder joint; keep the dumbbell and your elbow tracking vertically close to your body.