Ausbb - Australian BodyBuilding  

Ausbb Exercise Guide

Browse by Muscle: Traps > Dumbbell
< Back to Start

One Arm Upright Row

The one arm upright row targets your traps and deltoids. It's good as a variation from standard shrugs and upright rows.

One Arm Upright Row - Step 1 One Arm Upright Row - Step 2

Primary Muscle: Traps
Secondary Muscle: None
Equipment Type: Dumbbell


  1. Stand with your feet shoulder-width apart and your abs tight. Grip a dumbbell in your one hand with an overhand grip and your palm facing your body.
  2. Raise the dumbbell up to just in front of your shoulder. Lead with your elbow and focus on using your deltoids and traps to drive the exercise. Hold the top postion then lower the dumbbell into the starting position.
  3. Do a set then swop arms.


  • For added stability, do this exercise next to a wall or machine and hold on with your free arm.
Exercise images and descriptions courtesy of Everkinetic.
Contact Us - Ausbb - Australian BodyBuilding - Mission Statement