TETSUDumbbell One Arm Upright Row
The Dumbbell One Arm Upright Row is a dumbbell exercise for the shoulders that primarily targets the delts, with the traps and biceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Dumbbell One Arm Upright Row
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Common questions
What muscles does the Dumbbell One Arm Upright Row work?
The Dumbbell One Arm Upright Row primarily targets the delts. The traps and biceps work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Upright Row?
You need a dumbbell to perform the Dumbbell One Arm Upright Row.
How many sets and reps of the Dumbbell One Arm Upright Row should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell One Arm Upright Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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