Dumbbell One-Arm Upright Row

Remo Vertical a Una Mano

intermediatedumbbellHorizontal Pullcompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

shouldersbicepstraps

Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions and switch arms.

Toma una mancuerna y ponte de pie con el brazo extendido frente a ti con ligera flexión en el codo y la espalda recta. La mancuerna descansa sobre el muslo.
La otra mano puede estar extendida al lado o sujetando un objeto fijo. Esta será tu posición inicial.
Usando el deltoides lateral, eleva la mancuerna exhalando. Mantenla cerca del cuerpo subiendo hasta casi la barbilla. Los codos dirigen el movimiento y siempre deben estar más altos que los antebrazos. Pausa un segundo arriba.
Baja lentamente la mancuerna inhalando.
Repite las repeticiones y cambia de brazo.