One-Arm Dumbbell Upright Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Dumbbell Upright Row is a strength training exercise primarily targeting the trapezius muscles (traps), with secondary emphasis on the biceps. To perform this exercise, you need a dumbbell. It involves lifting the dumbbell with one arm, keeping your elbow higher than your hand, and pulling the weight straight up toward your shoulder. This movement engages the upper back and arms, helping to improve posture and shoulder strength. It is an effective exercise for isolating the traps while also working the biceps for added muscle engagement.
How to Perform
Select a dumbbell and stand with your feet positioned roughly shoulder-width apart for stability.
Grip the dumbbell with your left hand using an overhand hold, with your palm facing downward. Position the dumbbell against your thigh, keeping your left hand just inside shoulder width. Ensure your elbow has a slight bend to avoid locking it.
Engage your core and begin lifting the dumbbell vertically, drawing it up along the side of your body. Focus on maintaining a close path, bringing the dumbbell to chest level or just below your chin.
Pause briefly at the top of the movement, feeling the contraction in your traps, and then gradually lower the dumbbell back down to its starting position.
Complete the desired number of repetitions with your left arm before switching to your right arm and repeating the same steps.
★ 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
Ensure that your elbows remain above your forearms throughout the movement. Your elbows should lead the motion, driving the lift.
Maintain a stable, upright posture during the entire set. Avoid leaning forward when lowering the dumbbell or leaning back while raising it. Allowing your body to move with the weight reduces the effectiveness of the exercise and makes it easier.
At the top of the lift, pause for a moment and focus on contracting your traps. To increase the intensity of the exercise, lower the dumbbell slowly, controlling the descent for added tension.
How Not to Perform
Avoid Using Momentum: Do not swing your body or jerk the dumbbell upward. Momentum can take the focus off the target muscles (traps) and increase the risk of injury. Focus on controlled, smooth movements.
Don’t Let Your Elbows Drop: Ensure your elbows remain higher than your forearms throughout the movement. Dropping your elbows can shift the emphasis away from your traps and reduce the exercise’s effectiveness.
Avoid Leaning Forward or Backward: Keep your torso stable and upright during the exercise. Leaning forward while lowering the dumbbell or leaning back while lifting it will involve other muscles, making the movement less effective for the traps.
Don’t Use Excessive Weight: Using too heavy a dumbbell can cause you to compromise your form and increase the chance of injury. Choose a weight that allows you to maintain control and focus on the target muscle.
Don’t Rush the Descent: Lower the dumbbell slowly and with control. Letting the dumbbell drop too quickly reduces the tension on the traps and decreases the exercise’s benefits.
Avoid Overextending the Arms: Keep a slight bend in your elbow during the entire movement. Fully straightening your arm at the bottom of the lift can put unnecessary stress on the elbow joint and decrease muscle engagement.
Don’t Neglect Your Core: Engage your core throughout the movement to help stabilize your body and prevent unnecessary movement that could compromise your posture and focus on the traps.
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.
