Allow wrist to flex as dumbbell rises upward. Grab the dumbbell with an overhand grip (palms facing down) with your left hand and place it on your thigh. The single-arm dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Single-arm Smith machine upright row. Choose a dumbbell and stand with your feet at around shoulder width apart. Pull dumbbell to front of shoulder with elbow leading. The single-arm Smith machine upright row is an upper-body exercise targeting the muscles of the traps and shoulders. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. One Arm Dumbbell Upright Row Instructions The dumbbell upright row is one of the best exercises for building the upper traps and shoulders. It is generally performed for moderate to high reps, such as 8-12 reps per set or more. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of …