Dumbbell Upright Row – Single Arm

Overview

The Dumbbell Upright Row is a popular compound exercise that primarily targets the deltoid muscles of the shoulders, particularly the lateral (middle) delts, as well as the trapezius and the muscles of the upper back. This exercise involves lifting the dumbbells vertically from a neutral position to the shoulders, mimicking the motion of pulling a barbell or cable straight up.

Description

Let's get started by grabbing one of your dumbbells and have it hanging by your side with your palm facing inwards towards your body.

This is the starting position.

From pull the dumbbell up until it is at your shoulder or as high as you can. Then lower back to the starting position slowly rather than just letting your arm drop. This is one repetition, now repeat this for the desired amount. Once you’ve done one arm, if required in the program and you are able to do so, repeat the exercise and the repetition with the other arm.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Benefits

• Shoulder Muscle Development: The primary benefit of this exercise is its ability to target and strengthen the deltoid muscles, particularly the lateral delts, which contributes to well-rounded shoulder development.
• Upper Back Engagement: The Dumbbell Upright Row also engages the trapezius and other upper back muscles, aiding in improving shoulder stability and posture.
• Functional Movement: This exercise involves a motion used in various daily activities, such as lifting objects or carrying loads close to the body.

Area focus

• Shoulders
• Back
• Pull

Primary muscles

• Deltoids
• Trapezius

Secondary muscles

• Biceps

Exercise type