One-Arm Dumbbell Upright Row

Body region

• Shoulders
• Back

Equipment

• Dumbbells

Technique

1. Stand tall with one dumbbell resting against the front of the thigh, palm toward you.
2. Hold a rack or rest the free hand on your hip.
3. Raise the dumbbell along your body, leading with the elbow.
4. Stop when the elbow reaches shoulder height, then lower slowly.
5. Finish the set, then switch arms.

Cues

• Keep the elbow higher than the hand.
• Keep the shoulders level and the torso upright.

Common mistakes

• Lifting the dumbbell higher than the elbow.
• Leaning away from the working arm.
• Shrugging and swinging the torso.

Alternatives

• Barbell Upright Row
• Lateral Raise