LiftSets / Exercises / Dumbbell One-Arm Upright Row

Dumbbell One-Arm Upright Row

Works the shoulders. Helped by the biceps, traps.

What to think about

• Elbows lead, hands stay below them.
• Stop at chest height.
• Stop at any pinch in the front of the shoulder.

How to do it

1. Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
2. Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
3. Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
4. Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
5. Repeat for the recommended amount of repetitions and switch arms.

Other exercises for the shoulders

• Alternating Cable Shoulder Press
• Alternating Kettlebell Press
• Arnold Dumbbell Press
• Back Flyes - With Bands
• Band Pull Apart
• Barbell Shoulder Press
• Bent Over Dumbbell Rear Delt Raise With Head On Bench
• Cable Seated Lateral Raise

Track it in LiftSets

Log dumbbell one-arm upright row with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store