Dumbbell One-Arm Upright Row

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. 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. 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.

Dumbbell One-Arm Upright Row primarily trains the shoulders, with the biceps and back contributing. The exact demand depends on your setup, range, and chosen load.

Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.

Related options include Standing Dumbbell Upright Row, Dumbbell Incline Shoulder Raise, Dumbbell Lying Rear Lateral Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.