Smith Machine One-Arm Upright Row

The Smith Machine One-Arm Upright Row is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.

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Smith Machine One-Arm Upright Row - starting position

Starting position

Smith Machine One-Arm Upright Row - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Biceps Traps

The shoulders handles the primary load during this movement. The biceps and traps assist as stabilizers throughout the range of motion.

How to Smith Machine One-Arm Upright Row

  1. 1

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

  2. 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. 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. 4

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

  5. 5

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

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Kettlebell Press - starting position

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Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Frequently Asked Questions

What muscles does the Smith Machine One-Arm Upright Row work?

The Smith Machine One-Arm Upright Row primarily works the Shoulders. Secondary muscles include the Biceps, Traps, which assist during the movement.

Is the Smith Machine One-Arm Upright Row good for beginners?

Yes, the Smith Machine One-Arm Upright Row is suitable for beginners. Start with light weight to master the 5-step form before adding load.

What equipment do I need for the Smith Machine One-Arm Upright Row?

You need machine to perform the Smith Machine One-Arm Upright Row. Most commercial gyms will have this available.

Track Your Progress

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