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Smith Machine One-Arm Upright Row

ShouldersMachineBeginnerCompound
Smith Machine One-Arm Upright Row — start position
Start
Smith Machine One-Arm Upright Row — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryBiceps, Traps

How to do it

  1. 01

    With the bar at thigh level, load an appropriate weight.

  2. 02

    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. 03

    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. 04

    After a brief pause, return the weight to the starting position.

  5. 05

    Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

In the app

Smith Machine One-Arm Upright Row appears when you own the machine and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the machine

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell

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