Smith Machine One-Arm Upright Row
How to do the Smith Machine One-Arm Upright Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Biceps, Traps
Machine
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.
Log it, see it on your body.
Every Smith Machine One-Arm Upright Row set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Smith Machine One-Arm Upright Row fits
The Smith Machine One-Arm Upright Row shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Smith Machine One-Arm Upright Row: common questions
What muscles does the Smith Machine One-Arm Upright Row work?
The Smith Machine One-Arm Upright Row primarily works the Shoulders. It also recruits the Biceps and Traps as supporting muscles.
Is the Smith Machine One-Arm Upright Row suitable for beginners?
Yes. The Smith Machine One-Arm Upright Row is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Smith Machine One-Arm Upright Row?
To do the Smith Machine One-Arm Upright Row you'll need a weight machine.
Is the Smith Machine One-Arm Upright Row a compound or isolation exercise?
The Smith Machine One-Arm Upright Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Smith Machine One-Arm Upright Row with correct form?
With the bar at thigh level, load an appropriate weight. Follow the full step-by-step above for the complete movement.
Log your Smith Machine One-Arm Upright Row sets, free.
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