One-Arm Upright Row (Dumbbell)

A unilateral upright rowing movement that targets the shoulders, traps, and biceps with a single dumbbell.

Instructions

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in one hand with arm extended.
2. The dumbbell should rest on top of your thigh with palm facing your body and a slight bend at the elbows.
3. Keep your other hand extended to your side, by your waist, or holding a fixed surface for balance.
4. Use your shoulders to lift the dumbbell as you exhale, keeping it close to your body.
5. Continue lifting until the dumbbell is nearly in line with your chin with your elbow higher than your forearm.
6. Keep your torso stationary and pause for a second at the top.
7. Lower the dumbbell back to the starting position in a controlled manner.
8. Complete all repetitions on one side before switching arms.

Tips

• Drive the movement with your elbows, not your hands
• Keep the dumbbell close to your body throughout the lift
• Maintain an upright posture; avoid leaning or using momentum
• Your elbows should remain slightly higher than your forearms at all times
• Avoid rotating your torso or shrugging excessively with your shoulders