Upright Rows With One Arm

Exercise Tips

  • Do not lift with your neck
  • Bend your knees slightly to protect your lower back

Upright Rows With One Arm

This exercise targets your shoulders and provides a low cardio benefit. It also works your traps and biceps.

Muscle Group

Lateral Deltoids (Sides), Anterior Deltoids (Front), Posterior Deltoids (Rear)


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Lateral Deltoids (Sides), Anterior Deltoids (Front), Posterior Deltoids (Rear)

Equipment: Kettlebell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Kettlebell Shoulders

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a kettlebell by the handle with an overhand grip in one hand, palm facing you. Hang your arm straight down in front of you, and your other arm at your side.

  1. 1 Exhaling, bring your hand up to your chin, flaring your elbow up and out.
  2. 2 Inhale and slowly return your arm to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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