Dumbbell One Arm Upright Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell One Arm Upright Row is a shoulder-focused exercise that primarily targets the deltoid muscles, with secondary activation of the traps and upper back. To perform the movement, you hold a dumbbell in one hand and lift it vertically along your body, keeping your elbow higher than your wrist and close to your torso. This motion engages the anterior deltoid, while the traps and upper back assist in stabilizing and supporting the lift. It’s an excellent exercise for building strength and muscle in the shoulders, helping improve shoulder mobility and upper body posture. The required equipment is a single dumbbell, and the exercise can be performed in a standing or seated position, allowing for flexibility in your workout routine.
How to Perform
Set up: Stand tall with a neutral spine and your core engaged. Hold a dumbbell in one hand with your arm extended down at your side, keeping your body stable and your posture upright.
Lift the dumbbell: Begin by raising the dumbbell toward your shoulder, lifting your elbow out and up while keeping the dumbbell close to your torso. Ensure your shoulder elevates as you pull the dumbbell upwards, avoiding any jerking motions.
Pause and control: At the peak of the movement, briefly hold the dumbbell at shoulder height, focusing on squeezing your shoulder muscles and traps.
Lower the dumbbell: Gradually lower the dumbbell back to the starting position, maintaining control throughout the descent and resisting gravity to maximize muscle engagement.
Repeat and switch sides: Continue this movement for your desired number of reps, then switch to the opposite arm. Ensure equal focus on form during each repetition for balanced muscle development.
Maintain core stability: Keep your core tight throughout the exercise to help support your back and maintain overall body control, especially as you lift and lower the dumbbell.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Set Your Posture: Begin by standing tall with your feet positioned shoulder-width apart. Keep your spine neutral and avoid rounding your back, as this can lead to injury. Engage your core and maintain a slight bend in your knees to protect your lower back and enhance stability.
Lift with Control: Raise the dumbbell towards your shoulder, making sure it stays close to your body. Your elbow should point upward and out to the side slightly. Focus on lifting with precision, avoiding any swinging or using momentum. Each movement should be smooth and deliberate.
Complete the Range of Motion: When lowering the dumbbell, ensure you bring it all the way back down until your arm is fully extended. This will activate the muscles throughout their entire range. Don’t fall into the habit of stopping halfway down, as this reduces the effectiveness of the exercise.
How Not to Perform
Avoid Using Excessive Weight: Lifting too heavy a weight can cause you to lose control of the movement. Use a manageable weight that allows you to focus on form and execute the lift with control, ensuring proper muscle activation without risking injury.
Don’t Swing the Dumbbell: Swinging the dumbbell or using momentum to lift it reduces muscle engagement and increases the risk of strain on your joints and lower back. Focus on lifting and lowering the dumbbell in a controlled, steady manner.
No Leaning Back: Keep your torso upright throughout the exercise. Leaning back to lift the dumbbell takes the focus away from your shoulders and traps, putting unnecessary strain on your lower back. Maintain an erect posture to isolate the shoulder muscles effectively.
Don’t Let Your Elbow Drop: Ensure your elbow stays high and in line with your shoulder as you lift the dumbbell. Allowing the elbow to drop or move too far out of line will reduce the effectiveness of the exercise and place extra stress on your shoulder joint.
Avoid Shrugging Your Shoulders: While lifting the dumbbell, avoid using your traps excessively by shrugging your shoulders. This can lead to muscle imbalances and unnecessary tension in your neck and upper back. Instead, focus on lifting with your deltoid muscles while keeping your shoulder blades relaxed.
Don’t Use Your Wrists to Lift: Your wrist should remain neutral and not be used to pull the weight upward. Focus on driving the movement from your elbow and shoulder, not from your wrist, to prevent strain on your wrists and maximize engagement in your shoulders and traps.
Avoid Shortening the Range of Motion: Ensure you lower the dumbbell fully until your arm is completely extended. Stopping the movement halfway decreases the time under tension for your muscles and reduces the overall effectiveness of the exercise. Full extension is key for optimal muscle activation.
No Excessive Bending of the Elbow: While lifting the dumbbell, your elbow should stay bent at a moderate angle. Avoid letting your elbow bend too much, which could turn the exercise into a bicep curl instead of targeting the shoulders and traps effectively.
Don’t Overextend at the Top: At the peak of the lift, don’t overextend your arm. Stop when the dumbbell is at shoulder height to avoid placing undue stress on your shoulder joint. Overextending can lead to joint discomfort or injury.
Don’t Forget Core Engagement: To prevent swaying and maintain stability, keep your core activated throughout the exercise. Failing to engage your core may cause your body to move uncontrollably, reducing the focus on the target muscles and risking lower back strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
