One Arm Dumbbell Upright Row

how to do one arm the dumbbell upright row:

  1. stand with your feet shoulder-width apart, Holding a dumbbell in one hand with the palm toward your body.
  2. Maintain a straight back and fully extended arms.
  3. By bending your elbow and lifting your upper arm, lift the dumbbell towards your shoulder.
  4. Lift the dumbbell while keeping it close to your body.
  5. Your elbow should not point straight back, but somewhat out to the side.
  6. Lift the dumbbell to shoulder height and then slowly lower it back down.
  7. Prior to moving to the opposite arm, complete the necessary number of repetitions on one side.

The benefits of the one arm the dumbbell upright row:

  • This exercise focuses largely on the deltoid muscles, aiding in the development of broad and sculpted shoulders.
  • It also works the upper trapezius and rhomboid muscles, which strengthen and stabilize the upper back.
  • To preserve proper posture and lessen rounded shoulders, consider strengthening your upper back.
  • The action imitates normal lifting motions and improves general upper body strength.
  • Individually doing the exercise can assist in addressing muscular imbalances between the left and right sides.
  • Your shoulder and upper back training regimen will become more interesting by include this exercise.


Put emphasis on good technique and select a weight that enables you to do the exercise both safely and successfully. If you’ve never done this exercise before, think about getting advice from a fitness expert to be sure you’re doing it right.

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