Dumbbell One-Arm Upright Row

Shoulders · Dumbbell

How to do it

Standing with a dumbbell in one hand, arm straight in front of your thigh and palm facing your body. Pull **with the elbow**, which travels ahead of and above your hand, keeping the dumbbell close to your body, to chest height; lower slowly. One-armed, your hand can drift out on the way and the shoulder is not forced into internal rotation as it is with a bar. **Stop at the chest.** The classic mistake is rotating your torso with the arm: hips and shoulders stay square all set.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Back

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