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Dumbbell One Arm Upright Row

Dumbbell One Arm Upright Row

The Dumbbell One Arm Upright Row is a fantastic exercise that targets the muscles in your shoulders, upper back, and arms. This exercise is a variation of the traditional upright row, where you perform the movement with just one arm at a time using a dumbbell. It is a great functional exercise that can be done both at home and in the gym, making it a versatile choice for your workout routine. The primary muscles worked during the Dumbbell One Arm Upright Row are the deltoids (shoulders) and trapezius (upper back). By performing this exercise, you can develop strong and well-defined shoulders, helping to improve your overall upper body strength and posture. Additionally, the biceps and forearms are also engaged throughout the movement, providing an additional workout for these muscle groups. When performing the Dumbbell One Arm Upright Row, it is crucial to focus on maintaining proper form. Keep your back straight, shoulders relaxed, and engage your core muscles to stabilize your body. It's important to avoid any jerking or swinging motions and instead, control the movement throughout. This exercise can be modified by using different weights or performing it on an incline or decline bench to add variety and challenge yourself. Remember to always listen to your body and start with lighter weights if you're new to this exercise. As you gain strength and confidence, gradually increase the weight while maintaining good form. Incorporate the Dumbbell One Arm Upright Row into your upper body workouts to reap the benefits and achieve a well-rounded physique. Don't forget to stretch and cool down after your workout to promote recovery and prevent muscle tightness.


  • Stand up straight with your feet shoulder-width apart, holding a dumbbell in one hand, with your palms facing towards your body.
  • Keep your back straight and engage your core for stability.
  • Pull the dumbbell up towards the side of your chest, leading with your elbow.
  • Keep your elbow higher than your wrist throughout the movement.
  • Pause for a moment at the top, squeezing your shoulder muscles.
  • Lower the dumbbell back down in a controlled manner, fully extending your arm.
  • Repeat the exercise for the desired number of repetitions, then switch hands and perform with the other arm.

Tips & Tricks

  • Focus on proper form and technique to avoid injury.
  • Engage your core throughout the movement for stability and support.
  • Keep your shoulder blades pulled back and down to activate your upper back muscles.
  • Control the dumbbell on both the lifting and lowering phases of the exercise.
  • Start with a lighter weight and gradually increase as you build strength.
  • Breathe out as you lift the dumbbell and breathe in as you lower it.
  • Avoid using momentum or swinging your body to lift the weight.
  • Rest and recover between sets to allow your muscles to replenish energy.
  • Listen to your body and modify the exercise if you experience any discomfort or pain.

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