Smith Machine One-Arm Upright Row
Smith Machine One-Arm Upright Row is a beginner-level compound in the strength category that primarily works the shoulders. It also recruits the biceps and traps. It is performed with machine.
How to do it
- 1With the bar at thigh level, load an appropriate weight.
- 2Take 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.
- 3Begin 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.
- 4After a brief pause, return the weight to the starting position.
- 5Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.