Dumbbell One-Arm Upright Row

What it is

This intermediate-level compound exercise primarily builds strength in your shoulders, with additional engagement for your biceps and trapezius muscles. You'll perform a controlled pulling motion, lifting a single dumbbell towards your chin. This movement effectively targets your deltoids for upper body development.

Technique tips

• Drive the movement with your elbow, keeping it higher than your forearm.
• Keep the dumbbell close to your body as you lift it upward.
• Exhale as you lift and inhale as you slowly lower the weight.
• Maintain a stable, upright torso; do not sway or lean.
• Pause briefly at the top to maximize shoulder contraction.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.