Breathing
Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.
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The Dumbbell One-Arm Upright Row primarily works the shoulders, with the biceps and traps supporting the movement. It is a strength movement performed with dumbbell.
1 / 2How to
Movement instructions
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.
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.
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.
Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions and switch arms.
Technique guidance
Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same dumbbell setup, range of motion and recording method when comparing Dumbbell One-Arm Upright Row sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the shoulders using something else.
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