Strength

Smith Machine One-Arm Upright Row

The smith machine one-arm upright row is a beginner strength exercise for your shoulders, using machine.

Main muscles
Shoulders
Also works
Biceps, Traps
Equipment
Machine
Level
Beginner
Smith Machine One-Arm Upright Row, starting position
Start
Smith Machine One-Arm Upright Row, end position
Finish

How to do it

  1. With the bar at thigh level, load an appropriate weight.
  2. Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
  3. Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
  4. After a brief pause, return the weight to the starting position.
  5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Alternatives to the smith machine one-arm upright row

Reverse Machine Flyes Machine Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells Half-kneeling one-arm dumbbell press Dumbbells Seated dumbbell shoulder press Dumbbells, Adjustable bench