Stand upright with feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip, letting it hang in front of your thigh. Engage your core.
Execution
Lift the dumbbell to shoulder height, leading with your elbow. Pause briefly, then lower it back. Repeat and switch arms.
Equipment required
Dumbbell
Target muscles
Shoulders, Trapezius
More Detailed Information
One-Arm Dumbbell Upright Row
How to Do:
Hold a dumbbell in one hand with an overhand grip, letting it hang in front of your thigh.
Stand upright with your feet shoulder-width apart and your core engaged.
Exhale as you lift the dumbbell, keeping it close to your body, leading with your elbow. Raise it to shoulder height.
Pause briefly at the top, ensuring your elbow is higher than the dumbbell.
Inhale as you slowly lower the dumbbell back to the starting position.
Repeat for the desired number of reps, then switch arms.
Benefits:
The one-arm dumbbell upright row isolates one side of the body, promoting balanced muscle development and improved unilateral strength. It targets the deltoids, traps, and biceps while engaging the core for stability. This exercise is effective for enhancing shoulder definition, improving posture, and increasing upper body coordination. Its unilateral nature allows for correcting muscle imbalances and refining movement precision.
Log out
Leaving so soon? Don’t forget to to tell your friends how they can save with Vybe Club
