Upright Row (Dumbbell)
Also called Dumbbell One-Arm Upright Row, Standing Upright Row (Dumbbell), DB Upright Row
How to do it
Stand with one dumbbell hanging in front of your thigh and your torso braced. Pull the bell upward close to your body by leading with the elbow until it reaches about lower-chest height, then lower it slowly. Complete the reps on one side before switching and stop below any shoulder discomfort.
Setup
Stand tall holding one dumbbell in front of one thigh with a neutral or overhand grip. Keep the wrist straight, torso square, shoulder down, and nonworking hand free or supported.
Where you should feel it
Across the working middle shoulder and upper trap with the biceps assisting, while the core resists rotation. Stop below any shoulder pinching.
When to use it
Use for unilateral delt and trap work, side-to-side comparison, and freedom to choose a comfortable arm path. Controlled sets of 10-15 reps per side fit well.