Dumbbell Single Arm Upright Row
Execution Guide
- Stand with feet shoulder-width apart, holding a dumbbell in one hand in front of your thigh.
- Pull the dumbbell straight up along your body, leading with the elbow.
- Raise until your elbow reaches shoulder height.
- Lower slowly back to the starting position.
- Complete all reps on one side before switching.
Range of Motion
Dumbbell at thigh level to elbow at shoulder height.
Common Mistakes to Avoid
- ×Pulling above shoulder height
- ×Rotating the torso
- ×Using momentum instead of controlled movement
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Build the deltoids and traps with unilateral upright pulling
Difficulty
Intermediate
Burn (10m)
25-40
Equipment
Dumbbell
Anatomy
Primary
Medial DeltoidsUpper Trapezius
Secondary
Anterior DeltoidsBiceps