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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Smith Machine Single-Arm Upright Row
ShouldersBeginner

Smith Machine Single-Arm Upright Row

A one-arm upright row on the Smith machine. The fixed bar path lets you focus on driving the elbow up while the free hand steadies you.

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Primary muscles

  • Side Delts

Secondary muscles

  • Traps (Trapezius)
  • Front Delts
  • Biceps
Sets
3
Reps
10–12 per side
Rest
45–60s

How to perform

Smith Machine Single-Arm Upright Row movement

Main muscles working (thicker lines)

Starting position

Set the Smith bar at thigh height, stand close to it and grip it with one hand just outside your hip, then unhook it and stand tall.

  1. 1

    Brace and keep the bar close to your body.

  2. 2

    Drive the elbow up and out to raise the bar.

  3. 3

    Stop when the upper arm is level with the floor.

  4. 4

    Lower under control, finish the set and switch arms.

Breathing: Exhale as you pull, inhale as you lower.

Coaching tips

  • Elbow above the hand

  • Stay square to the bar

  • Control the lowering

Common mistakes

  • Leaning away from the working side

  • Pulling the bar to the chin

  • Letting the bar drop quickly

Safety notes

  • Rack the bar on the hooks before switching hands.

Details

Body parts
Shoulders · Upper Body
Equipment
Smith Machine
Movement
Vertical Pull
Exercise type
Compound
Training goals
Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Cable Lateral RaiseBeginner→

Variations

  • Smith Machine Upright RowBeginner→

Similar Exercises

  • Barbell Upright RowIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.