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Smith Machine One-Arm Upright Row

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Shoulders, with support from Biceps, Traps. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Compound · Pull

Primary muscles: Shoulders Secondary muscles: Biceps, Traps

How to perform Smith Machine One-Arm Upright Row

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

Frequently asked questions

Which muscles are primarily targeted by the Smith machine one-arm upright row?

This exercise isolates the lateral and anterior deltoids. The single-arm variation allows for a greater range of motion and better focus on shoulder hypertrophy compared to the bilateral version.

What is the ideal hand placement and path for this movement?

Grip the bar with an overhand grip and pull vertically, keeping the bar close to your torso. Lead with the elbow and stop when it reaches shoulder height to minimize joint impingement.

What common mistake should I avoid during the pull?

Avoid using momentum or shrugging the weight up with your traps. Keep your torso stationary and ensure the deltoid is doing the work rather than leaning away from the machine.

How can a beginner safely progress with this exercise?

Start with a light weight to master the vertical path of the Smith machine. If the fixed track feels restrictive, transition to a single dumbbell to allow for a more natural joint angle.

How should I program this exercise into my shoulder routine?

Perform 3 to 4 sets of 10 to 15 repetitions toward the middle or end of your workout. This higher rep range is effective for metabolic stress while maintaining strict control over the movement.

Sample sets & reps for Smith Machine One-Arm Upright Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch

See all Shoulders exercises →

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