Smith Machine One-Arm Upright Row
A beginner strength exercise for the shoulders, done with a machine.
How to do the Smith Machine One-Arm Upright Row
- With the bar at thigh level, load an appropriate weight.
- 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.
- 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.
- After a brief pause, return the weight to the starting position.
- Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Smith Machine One-Arm Upright Row
Leverage Shoulder PressMachine · Beginner
Machine Shoulder (Military) PressMachine · Beginner
Smith Machine Overhead Shoulder PressMachine · Beginner
Reverse Machine FlyesMachine · Beginner
Alternating Cable Shoulder PressCable · Beginner
Anti-Gravity PressBarbell · Beginner
Back Flyes - With BandsResistance band · Beginner
Barbell Incline Shoulder RaiseBarbell · Beginner
Questions
What muscles does the Smith Machine One-Arm Upright Row work?
Mainly the shoulders, with the biceps and upper back helping.
Is the Smith Machine One-Arm Upright Row good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Smith Machine One-Arm Upright Row?
Good alternatives that train the shoulders: Leverage Shoulder Press, Machine Shoulder (Military) Press, Smith Machine Overhead Shoulder Press or Reverse Machine Flyes.
How many sets and reps of the Smith Machine One-Arm Upright Row should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).