- Sit on end of bench with legs far apart. Grasp dumbbell between
legs with arm vertical under shoulder. Position torso slightly
forward with hand on knee for support.
- Pull dumbbell to front of shoulder with elbow leading out
to side. Allow wrists to flex as dumbbell rises upward. Lower
- When dumbbell is raised, wrist should be in front or just
below of shoulder; elbow should be to side, not too pointing
forward. See Upright
Row Safety. Also see Dumbbell
One Arm Upright Row in standing position.