Smith Machine One-Arm Upright Row
Muscles worked
Instructions
- 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Smith Machine One-Arm Upright Row
The Smith machine one-arm upright row follows the same pattern as a classic upright row, but performed one side at a time on a guided bar. This unilateral approach helps correct strength imbalances between the arms and allows for a bit more trunk rotation to be used safely, since the bar stays guided along a vertical rail. The movement mainly targets the lateral deltoid, with the trapezius and biceps assisting the pull, always keeping the elbow higher than the forearm to protect the shoulder. Working one arm at a time also demands more core stability, since the free hand stays relaxed while the other side does the work. It's an interesting way to add controlled asymmetry to a shoulder program, while keeping the safety of the Smith machine's guided path.
check_circleBenefits
- check_circleCorrects strength imbalances between the two arms
- check_circleWorks the lateral deltoid, trapezius, and biceps
- check_circleExtra safety thanks to the Smith machine's guided path
- check_circleDemands more core stability with unilateral training
lightbulbExecution tips
- lightbulbAlways keep the elbow higher than the forearm
- lightbulbLet your free hand hang relaxed at your side
- lightbulbControl the descent instead of dropping the weight
- lightbulbPerform the same number of reps on each side
warningCommon mistakes
- warningLetting the elbow drop below the forearm
- warningUsing the torso to create momentum
- warningNeglecting one side with fewer reps
- warningLoading too heavy for one-arm work
helpFrequently asked questions
Why do this one arm at a time instead of both?expand_more
Unilateral training helps correct side-to-side imbalances and demands more core bracing.
Should I use less weight than the two-arm version?expand_more
Yes, the load should be reduced since each arm works alone instead of sharing the weight.
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