Dumbbell One Arm Upright Row exercise animation (Männlich)

Dumbbell One Arm Upright Row

Zielmuskel
Deltoid Lateral
Synergistenmuskeln
Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Pectoralis Major Clavicular Head, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell one arm upright row is a single-arm shoulder exercise that primarily targets the lateral deltoid, with help from the front deltoid, trapezius, and the biceps and forearm flexors as you pull. Working one side at a time lets you train each shoulder evenly and groove a clean pulling path without one arm compensating for the other.

Dumbbell One Arm Upright Row: So führst du sie aus

  1. 1Stand tall with your feet about hip-width apart and hold a dumbbell at arm's length in front of your thigh, palm facing your body.
  2. 2Brace your core, keep your chest up, and let your free hand rest on your hip or hang at your side for balance.
  3. 3Leading with your elbow, pull the dumbbell straight up the front of your torso, keeping it close to your body.
  4. 4Drive your elbow up and out to the side until it reaches roughly shoulder height and the dumbbell sits near the top of your chest.
  5. 5Keep your elbow higher than your wrist throughout the pull so the lateral deltoid does the work.
  6. 6Pause briefly at the top, feeling the contraction in the side of your shoulder.
  7. 7Lower the dumbbell under control back to the starting position, fully extending your arm.
  8. 8Complete your reps on one side, then switch the dumbbell to the other hand and repeat.

Technik-Tipps

  • Use a controlled tempo and let the elbow lead the movement rather than swinging the weight up with momentum.
  • Stop the pull at shoulder height; raising the elbow much higher can pinch the shoulder.
  • Keep your torso upright and still so the working shoulder, not your back, moves the load.
  • Pick a moderate weight you can pull cleanly for the full range, since the single-arm version isolates one shoulder at a time.

Häufige Fehler

  • Using body sway or a hip thrust to heave the dumbbell up, which shifts work off the lateral deltoid and strains the lower back.
  • Letting the wrist rise above the elbow, which turns the lift into a front raise and loses the side-delt emphasis.
  • Pulling the elbow far above shoulder height, which can impinge the shoulder joint.
  • Letting the dumbbell drift away from the body, reducing tension on the target muscle and stressing the shoulder.

Häufig gestellte Fragen

What muscles does the dumbbell one arm upright row work?

It primarily works the lateral deltoid (side shoulder), with the front deltoid, trapezius, and the biceps, brachialis, and brachioradialis of the arm assisting the pull.

How high should I pull the dumbbell?

Pull until your elbow reaches about shoulder height and the dumbbell sits near the top of your chest. Going higher offers little extra benefit and increases the risk of shoulder impingement.

Is the one arm upright row better than the two-arm version?

It is not strictly better, but training one arm at a time helps you correct side-to-side imbalances and keep a cleaner pulling path. The two-arm version lets you load more total weight.

How many sets and reps should I do?

For shoulder size and strength, 3 to 4 sets of 10 to 15 reps per arm with a moderate weight is a sensible default. Prioritize clean form over heavier dumbbells.

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