Dumbbell One-Arm Upright Row

Differentiation: Mechanics

This variation of a standing row is unique. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to focus on developing each middle deltoid individually. You also use a dumbbell for this exercise. Using a dumbbell ensures that each set of deltoids lifts the same amount of weight. Using equal weight increases the overall symmetry of your deltoids. Since you work one side at a time, | you must engage the oblique on the opposite side of the deltoid you are working to counterbalance the weight on your other side. Using your obliques increases the overall strength of your obliques.

Starting Position

To get into starting position, do this...

1) Obtain one dumbbell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in one hand, walk over the the spot where you will perform the exercise and stand

4) Place your feet flat on the floor, shoulder-width apart.

5) Put one hand on your hip

6) Grasp the dumbbell with your other hand.

7) Rest the dumbbell against your thigh - with your palm facing your thigh.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lift the dumbbell upward.

3) Keep your arm close to your body.

4) ...until the dumbbell reaches chest level

5) Hold this position for a count of one second.

6) Then, inhale while lowering the dumbbell down to your side.

7) Repeat reps for a full set using that arm.

8) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep your elbow higher than your forearm during the lift.

Keep your head and back as straight as possible.

Keep your elbow flared out as you pull.

Be sure to use your shoulder muscles, not your biceps and triceps, to perform this exercise.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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