Dumbbell One Arm Upright Row Exercise Guide
Exercise Profile
- Target
- Deltoid Lateral
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Lateral
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Brachioradialis, Serratus Anterior, Teres Minor, Trapezius Middle Fibers, Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single Arm Upright Row
How to: Dumbbell One Arm Upright Row
- Stand with your feet shoulder-width apart holding a dumbbell in one hand.
- Keeping your core tight, lift the dumbbell up towards your chin by raising your elbow higher than your wrist.
- Pause a moment at the top of the movement.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Hunching the shoulders instead of keeping them down.
- Using excessive weight that causes form breakdown.
- Overextending the elbows at the top of the movement.
Modifications
- Perform the exercise seated for better stability.
- Use lighter weights or resistance bands if you are unable to lift heavy.
Tips
- Keep your back straight and core engaged throughout the movement.
- Use controlled motions to avoid injury.
- Focus on lifting with your shoulders rather than using your arms excessively.
Dumbbell One Arm Upright Row Alternatives
Tags
shoulders
deltoids
strength
upper body
resistance training
dumbbell