Smith Machine One-Arm Upright Row

Improve shoulders power and posture using a machine.

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the smith machine one-arm upright row, including tips, variations, and the muscle groups it targets.

Instructions

  1. With the bar at thigh level, load an appropriate weight. for best results.
  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. for best results.
  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. for best results.
  4. After a brief pause, return the weight to the starting position. for best results.
  5. Repeat this exercise for the desired number of repetitions before engaging the hooks to rack the weight. for best results.

Related Muscle Groups