Dumbbell One-Arm Upright Row
The upright row with one dumbbell, the free hand steadying the body; each shoulder works on its own.
How to do it
Setup
Standing tall, one bell at the front of the thigh, palm toward the body, free hand on a rack or the hip.
Steps
- Pull the bell up to the front of the shoulder, elbow leading.
- Stop with the elbow at shoulder height.
- Lower slowly; switch arms after the set.
Common mistakes
Leaning away from the bell to lift it: stay square and tall. Wrist leading the elbow: the elbow rises first, the hand follows. Pulling past shoulder height: stop level; higher only crowds the joint.
Breathing
Exhale on the pull, inhale lowering.
