Smith Machine One-Arm Upright Row

How to do the 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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	biceps, traps
Equipment	machine
Difficulty	beginner
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell One-Arm Upright Row Dumbbell Back Flyes - With Bands Resistance Bands Dumbbell Raise Dumbbell External Rotation with Band Resistance Bands Band Pull Apart Resistance Bands One-Arm Kettlebell Snatch Kettlebell

Harder than the Smith Machine One-Arm Upright Row

One-Arm Kettlebell Split Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell

Superset the Smith Machine One-Arm Upright Row with

Opposing middle back and lats work — alternate sets without extra rest.

Leverage High Row middle back Leverage Iso Row lats Smith Machine Bent Over Row middle back Lying T-Bar Row middle back

Common questions

What muscles does the Smith Machine One-Arm Upright Row work?

The Smith Machine One-Arm Upright Row primarily works the shoulders, with the biceps and traps as secondary movers. Dumbbell One-Arm Upright Row, Low Pulley Row To Neck, and Barbell Rear Delt Row train the same muscle, across 9 equipment types.

What equipment do you need for the Smith Machine One-Arm Upright Row?

A Machine. Without a machine, Dumbbell One-Arm Upright Row, Back Flyes - With Bands, and Dumbbell Raise train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Smith Machine One-Arm Upright Row suitable for beginners?

Yes, the Smith Machine One-Arm Upright Row is rated beginner. One-Arm Kettlebell Split Snatch, Double Kettlebell Snatch, and One-Arm Kettlebell Snatch are the progressions from here.

Where should the Smith Machine One-Arm Upright Row go in a workout?

Early — the Smith Machine One-Arm Upright Row is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Leverage High Row and Leverage Iso Row later.

Similar exercises

Dumbbell One-Arm Upright Row Dumbbell Low Pulley Row To Neck Cable Machine Barbell Rear Delt Row Barbell Cable Rope Rear-Delt Rows Cable Machine Dumbbell Raise Dumbbell One-Arm Kettlebell Snatch Kettlebell