Dumbbell One-Arm Upright Row

Also called one arm upright row, single arm upright row and db upright row.

Works

Shoulders, plus biceps and traps

Equipment

Dumbbells

Level

Intermediate

Type

Compound, one side at a time

How to do it

Setup. 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.

1. 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.
2. 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.
3. Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions and switch arms.

Cues

• Dumbbell close to the body.
• Lead with the elbow.
• Stop at chest height.
• Pause 1 second at the top.

Common mistakes

• Pulling above shoulder height.
• Leaning to the side.
• Shrugging the trap.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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