How to Do the Smith Machine One-Arm Upright Row

Beginner · Machine · Targets Shoulders, Biceps, Traps

How to perform it

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

Muscles worked

The Smith Machine One-Arm Upright Row primarily targets your Shoulders, with support from your Biceps, Traps. You'll need machine.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Smith Machine One-Arm Upright Row slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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