Intermediate
DUMBBELL ONE ARM UPRIGHT ROW
Shoulders
Body Part
Delts
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
2
Step:2 Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
3
Step:3 Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
4
Step:4 Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions, then switch to the other arm.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
