Description
A weight training exercise that targets the shoulders and upper back muscles. It is performed by holding a dumbbell in one hand and pulling it straight up to the shoulder.
How to Do Dumbbell One Arm Upright Row
- 1Setup
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.
- 2Setup
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
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
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
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.
Variations
Dumbbell Upright Row
Strengthen your shoulders with the dumbbell upright row! This exercise targets your lateral deltoids, building broader, stronger shoulders.
Dumbbell Seated One Arm Shoulder Press
Master the dumbbell seated one-arm shoulder press to build powerful, sculpted deltoids.
Dumbbell One Arm Shoulder Press
Press a dumbbell overhead with one arm to build strong, balanced shoulders. This exercise targets the anterior deltoids while engaging your core for
Barbell Upright Row
Perform the Barbell Upright Row to build strong, broad shoulders. Lift the barbell close to your body, leading with your elbows for effective deltoid
Related Exercises
Dumbbell Seated on Exercise Ball Shoulder Press
Perform a dumbbell seated shoulder press on an exercise ball to build strong deltoids and improve core stability.
Dumbbell Seated Lateral to Front Raise
Perform dumbbell seated lateral to front raises to sculpt strong, defined shoulders.
Dumbbell Seated Alternate Shoulder
Build strong, defined shoulders with the Dumbbell Seated Alternate Shoulder Press.
Dumbbell Raise
Sculpt wider, stronger shoulders with the Dumbbell Lateral Raise. This isolation exercise targets your lateral deltoids by lifting weights to shoulder
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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