Dumbbell One Arm Upright Row

Setup

1. 01Stand with feet hip width apart.
2. 02Hold one dumbbell in front of the thigh, palm in.
3. 03Rest the free hand at your side or hip.
4. 04Brace the trunk and stand tall.

Execution

1. 01Pull the dumbbell up along the body, elbow leading.
2. 02Stop when the elbow reaches shoulder height.
3. 03Pause briefly at the top.
4. 04Lower the dumbbell under control to the start.

Checkpoints

• -The elbow stays higher than the wrist throughout.
• -The dumbbell travels close to the torso.
• -Elbow rises to shoulder height, not above.
• -Shoulders stay level with no torso lean.

Common mistakes

• -Pulling so high the shoulder pinches.
• -Swinging the torso to heave the weight.
• -Letting the wrist lead above the elbow.
• -Leaning away from the working side.