Dumbbell One Arm Upright Row

What is Dumbbell One-Arm Upright Row? The dumbbell one-arm upright row is a unilateral exercise that targets the shoulders, specifically the deltoids. This exercise helps in developing shoulder strength and stability.

Tutorial

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
2. Keep your back straight, chest up, and core engaged.
3. Slowly lift the dumbbell towards your chin by bending your elbow and keeping it close to your body.
4. Pause at the top of the movement and then slowly lower the dumbbell back to the starting position.
5. Repeat for the desired number of repetitions and then switch to the other arm.

Common Mistakes

• Using momentum to lift the weight instead of relying on shoulder strength.

• Shrugging your shoulders up toward your ears, which can lead to neck strain. - Arching your back or leaning excessively to one side.

• Failing to control the weight on the way down, which can increase the risk of injury.

Tips for Better Results

• Start with a lighter weight to focus on proper form before increasing the resistance.

• Keep your core engaged throughout the exercise to maintain stability. - Control the movement both on the way up and on the way down to fully engage the muscles.

• Avoid jerky movements and prioritize slow and controlled repetitions.

Muscles Worked The dumbbell one-arm upright row primarily targets the following muscles:

• Deltoids (shoulders) - Trapezius (upper back) - Rhomboids (upper back) - Biceps (secondary muscle involvement)