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Dumbbell One Arm Upright Row

Exercise Profile

Body PartShoulders
Primary MusclesDeltoid Lateral
Secondary MusclesBiceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Pectoralis Major Clavicular Head, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Introduction to the Dumbbell One Arm Upright Row

The Dumbbell One Arm Upright Row is an effective strength training exercise that primarily targets the shoulders, traps, and upper back muscles, promoting better posture and upper body strength. It is ideal for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match individual strength levels. Performing this exercise can enhance muscle definition, improve functional strength for daily activities, and contribute to a balanced and symmetrical physique.

Performing the: A Step-by-Step Tutorial Dumbbell One Arm Upright Row

  • Keeping your back straight and your body still, lift the dumbbell to your shoulder by elevating the shoulder and bending the elbow, keeping the dumbbell close to your body as you lift.
  • Pause for a moment at the top of the movement, then slowly lower the dumbbell back down to the starting position.
  • Repeat this movement for your desired number of repetitions, then switch to the other arm.
  • Remember to engage your core throughout the exercise to maintain balance and stability.

Tips for Performing Dumbbell One Arm Upright Row

  • Proper Posture: Stand up straight with your feet shoulder-width apart. Avoid bending your back or slouching as it can lead to back injuries. Keep your core engaged and maintain a slight bend in your knees to support your lower back.
  • Controlled Movement: Lift the dumbbell straight up towards your shoulder, keeping it as close to your body as possible. Your elbow should be pointing upwards and slightly out. Avoid swinging the dumbbell or using momentum to lift it. The movement should be controlled and steady.
  • Full Range of Motion: Lower the dumbbell all the way down until your arm is fully extended. This ensures that you're working the muscle through its full range of motion. Avoid the common mistake of only lowering the dumbbell halfway down.

Dumbbell One Arm Upright Row FAQs

Can beginners do the Dumbbell One Arm Upright Row?

Yes, beginners can do the Dumbbell One Arm Upright Row exercise. However, it's important to start with a light weight to ensure proper form and avoid injury. It's also beneficial to have a fitness professional or trainer guide you through the exercise initially to ensure you're doing it correctly. As with any new exercise, it's important to listen to your body and not push too hard too soon.

What are common variations of the Dumbbell One Arm Upright Row?

  • Kettlebell Upright Row: Similar to the dumbbell version, but using a kettlebell instead, which can provide a different grip and challenge to the exercise.
  • Cable Machine Upright Row: This variation uses a cable machine, allowing for a consistent resistance throughout the entire range of motion.
  • Resistance Band Upright Row: This variation uses a resistance band, which can be a great alternative for those who do not have access to weights or want to add variety to their workout.
  • Smith Machine Upright Row: This variation uses a Smith machine, which can provide stability and assist in maintaining proper form, especially for beginners.

What are good complementing exercises for the Dumbbell One Arm Upright Row?

  • Barbell Shrugs: They target the trapezius muscles, which are secondary muscles worked during the One Arm Upright Row, therefore, this exercise complements by strengthening these supporting muscles.
  • Dumbbell Bicep Curls: This exercise strengthens the biceps, which are used as stabilizers during the One Arm Upright Row, thereby enhancing grip strength and overall upper body power.

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