Dumbbell One-Arm Upright Row

Technique

How to perform Dumbbell One-Arm Upright Row

1. Stand upright holding one dumbbell in front of your thigh with your palm facing your body.
2. Keep your free hand by your side or waist; light contact with a fixed surface is optional for balance.
3. Lead with the working elbow as you lift the dumbbell close to your torso toward upper-chest or chin height.
4. Keep your elbow above your hand and your torso still rather than swinging the weight upward.
5. Lower the dumbbell back toward your thigh under control.
6. Complete the repetitions, then switch arms.

Programming relevance

Muscles involved

Primary targets: Medial Deltoid, Trapezius.