One Arm Dumbbell Upright Row: Video Tutorial & Exercise Guide
| Workout | One Arm Dumbbell Upright Row |
| Primary Muscle Group | Traps |
| Equipment Required | Dumbbell |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
One Arm Dumbbell Upright Row: Video Tutorial & Exercise Guide
How to do One Arm Dumbbell Upright Row – Step-by-Step Guide
- Step 1: Stand with your feet hip-width apart and hold a dumbbell in one hand. Keep your arm extended, and your palm facing your body. Rest your free hand on your hip or side for balance.
- Step 2: Engage your core and keep your chest up. Begin by pulling the dumbbell straight up toward your chin, leading with your elbow. Keep the dumbbell close to your body throughout the movement.
- Step 3: Raise your elbow until it is higher than your wrist, stopping when your upper arm is parallel to the floor. Your elbow should remain higher than the dumbbell at the top of the movement.
- Step 4: Slowly lower the dumbbell back to the starting position in a controlled manner, fully extending your arm.
- Step 5: Repeat for the desired number of repetitions before switching arms.
One Arm Dumbbell Upright Row Overview
The One Arm Dumbbell Upright Row is a unilateral exercise that targets the shoulders, specifically the deltoids, and also engages the trapezius muscles. This movement helps build shoulder strength, muscle definition, and balance. Performing the exercise with one arm at a time allows you to isolate each shoulder, helping to correct muscle imbalances and ensuring equal strength development on both sides of the body.
This exercise is effective for improving shoulder stability, posture, and overall upper-body strength, making it a great addition to any shoulder or upper-body workout.
Benefits of One Arm Dumbbell Upright Row
The One Arm Dumbbell Upright Row strengthens the shoulder muscles, particularly the deltoids, while also engaging the trapezius. By performing this exercise unilaterally, you can focus on each arm individually, helping to address strength imbalances. The exercise also improves shoulder stability and mobility, which is important for other upper body movements such as presses and pulls.
In addition, this exercise can enhance shoulder definition and is a great functional movement that translates well to everyday activities that involve pulling or lifting motions.
One Arm Dumbbell Upright Row Pro Tips & Advanced Techniques
Ensure that your elbow stays higher than your wrist throughout the movement to fully engage the shoulders and traps. Avoid using momentum or swinging the dumbbell, as this can put unnecessary strain on your joints. Focus on a slow, controlled movement both on the way up and the way down to maximize muscle activation. For added difficulty, increase the weight of the dumbbell or perform the exercise with a pause at the top of the lift.
Progression Plan for One Arm Dumbbell Upright Row
| Level | Sets | Reps | Progression Tips |
|---|---|---|---|
| Beginner | 2-3 | 8-10 per arm | Start with a light dumbbell, focusing on mastering the form and preventing shoulder strain. |
| Intermediate | 3 | 10-12 per arm | Increase the weight as your shoulder strength improves while maintaining control throughout the movement. |
| Advanced | 4 | 12-15 per arm | Use a heavier dumbbell and incorporate a pause at the top of the movement for extra time under tension. |
Frequently Asked Questions (FAQs) of One Arm Dumbbell Upright Row
What muscles do One Arm Dumbbell Upright Rows target?
This exercise primarily targets the deltoids (shoulders) and trapezius (upper back) muscles, with some secondary engagement of the biceps and forearms.
Can beginners perform One Arm Dumbbell Upright Rows?
Yes, beginners can start with light weights and focus on maintaining proper form before progressing to heavier weights.
How can I make One Arm Dumbbell Upright Rows more challenging?
Increase the weight of the dumbbell, slow down the movement, or add a pause at the top to increase time under tension and challenge your muscles further.
What common mistakes should I avoid during One Arm Dumbbell Upright Rows?
Avoid allowing your wrists to rise above your elbows or using momentum to lift the weight. Focus on controlled, smooth movements and keeping your elbow higher than the dumbbell.
How often should I include One Arm Dumbbell Upright Rows in my routine?
Include this exercise 1-2 times per week as part of your upper-body or shoulder workout routine to build strength and definition in your shoulders and traps.
