Skip to content

Smith Machine One-Arm Upright Row

Shoulders ·Machine ·Beginner

Muscles worked

Shoulders Biceps Traps

How to do Smith Machine One-Arm Upright Row

  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.

Track Smith Machine One-Arm Upright Row in Coach JI

Log every set, watch your strength curve, and get an AI coach that counts your reps and checks your form from your phone camera. Free while we're in our first year.

Start free

More shoulders exercises