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Smith Machine One-Arm Upright Row

in Shoulders Exercise


Main Muscle Worked: Shoulders

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Smith Machine One-Arm Upright Row - Exercise Guide

Step 1

Place a barbell on a smith machine. Make sure that the barbell is the same height as your thigh. Load the weights according to your preference.

Step 2

Take a wide grip on the bar and unhook the weight, removing your off hand from the bar.

Step 3

Extend your arm as you stand erect with your head and chest up. This is your starting position.

Step 4

Flex your elbow and raise your upper arm.

Step 5

Continue until your upper arm is parallel to the ground.

Step 6

Pause for a moment then lower the barbell until you’re back to your starting position.

Step 7

Complete your repetitions before engaging the hooks to rack the weight.


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