VARIATIONS
Dumbbell One-Arm Upright Row
Single dumbbell pulled vertically by one arm.
This unilateral pull targets the lateral deltoids and upper traps while engaging the biceps. It corrects muscle imbalances by isolating each shoulder independently.
HOW TO DO IT
- Stand tall holding a dumbbell in one hand with an overhand grip.
- Keep your core tight and let the arm hang straight down.
- Pull the weight vertically close to your body leading with the elbow.
- Lift until the elbow reaches shoulder height and the wrist is below it.
- Lower the dumbbell slowly back to the starting position.
- Complete all repetitions on one side before switching arms.
COMMON MISTAKES
- Flaring the elbow out away from the body.
- Using momentum to swing the weight upward.
- Rolling the shoulders forward at the top.
- Pulling the wrist higher than the elbow.
TIPS
- Lead the movement with your elbow, not your hand.
- Keep the dumbbell within an inch of your torso.
- Stop lifting if your wrist rises higher than your elbow.
- Brace your abs to prevent swinging or leaning.
SAFETY
- Avoid internal rotation at the top to prevent shoulder impingement.
- Do not shrug the neck or strain the cervical spine.
DETAILS
- Muscles
- ShouldersSide Delts
- Equipment
- DumbbellBench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Upright row
- Arms
- One
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
SIMILAR EXERCISES
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