Exercise guide
Dumbbell One-Arm Upright Row
The One-Arm Dumbbell Upright Row raises one weight close to the front of the body. The shoulders provide the main movement while the traps and biceps assist. Training one side at a time allows the free hand to support balance if needed.
Training context
Before adding the one-arm upright row
Shoulder comfort should determine the upper limit of the row. Pulling the dumbbell all the way to chin height is not required if the shoulder begins to feel crowded or pinched.
The elbow leads the movement, but the wrist should remain below it without bending sharply.
Technique overview
Stop at a comfortable elbow height
Stand tall with the dumbbell near the thigh. Draw the elbow upward while keeping the weight close to the body and the torso still. Stop before the shoulder becomes uncomfortable or the body begins leaning. Lower slowly and repeat the same controlled path before switching sides.
Treat this as an overview and use a range, pace, and setup you can control.