Dumbbell One Arm Upright Row

1. Stand with feet hip width apart holding a dumbbell in one hand in front of your thigh, palm facing your body.
2. Brace your core and keep your torso tall, with the free hand relaxed or on your hip.
3. Pull the dumbbell straight up along your body, driving the elbow up and out.
4. Stop when the elbow reaches shoulder height, keeping the dumbbell below elbow level around chest height.
5. Pause briefly at the top with the trap and delt contracted.
6. Lower the dumbbell along the same path over two seconds, exhaling on the pull and inhaling down.
7. Finish all reps on one side, then switch arms.

Common Mistakes

• Pulling too high: dragging the dumbbell to chin level jams the shoulder into internal rotation under load, the classic upright row complaint; elbow to shoulder height is enough.
• Letting the wrist lead: if the dumbbell rises above the elbow, the wrist and forearm take over; the elbow always stays the highest point.
• Swinging with the torso: leaning and heaving turns the movement into momentum work; the body stays still while the arm moves.
• Drifting away from the body: the dumbbell should travel close to your torso; arcing it forward turns the lift into a weak front raise.