Upright Row (One-Arm) - Dumbbell

Stand tall, feet shoulder-width.

Hold dumbbell in one hand, arm extended in front of thigh, palm facing body.

Place free hand on hip.

Engage core.

Exhale, lift dumbbell vertically, leading with elbow.

Keep dumbbell close to body.

Lift until dumbbell near chin, elbow higher than wrist.

Pause briefly.

Inhale, slowly lower dumbbell back to start.

Repeat reps, switch arms.