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Dumbbell One-Arm Upright Row

Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Biceps, Traps
Equipment: Dumbbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
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7.6

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Dumbbell One-Arm Upright Row Images

Dumbbell One-Arm Upright Row
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Dumbbell One-Arm Upright Row
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Dumbbell One-Arm Upright Row Guide

Main Muscle: Shoulders

  1. Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
  2. Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
  3. Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
  4. Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
  5. Repeat for the recommended amount of repetitions and switch arms.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar, cables and exercise band.



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of people found this review helpful

Review: Dumbbell One-Arm Upright Row

Exercise Rating
10/10

Aug 19, 2013 12:38 AM: Ive done this exercise for two years now and i have never had any problem with it. In fact, front raises/lateral raises pose more problem for me than these. Definitely a good exercise



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of people found this review helpful

Review: Dumbbell One-Arm Upright Row

Exercise Rating
10/10

Aug 2, 2013 10:31 PM: It's a really good excercise! I have seen massive results with this one.



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of people found this review helpful

Review: Dumbbell One-Arm Upright Row

Exercise Rating
10/10

Jul 5, 2011 10:05 PM: I've done the mistake of using two at one time. Not a good idea. But definitely a good shoulder exercise. It really is more of an isolation exercise. The other muscles just involved but never really do any work at all.



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Review: Dumbbell One-Arm Upright Row

Exercise Rating
2/10

Dec 30, 2010 11:38 AM: physical therapists screen for shoulder impingement using the exact position that it takes at the top of the upright row. Not good. Try shoulder presses and raises to work the delts instead.



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