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Smith Machine One-Arm Upright Row

Shoulders BicepsTraps
MachineBeginnerPullCompound
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Estimated starting range low
44–99 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1With the bar at thigh level, load an appropriate weight.
  2. 2Take 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. 3Begin 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. 4After a brief pause, return the weight to the starting position.
  5. 5Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

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Similar lifts

Barbell Incline Shoulder Raise 49.5–82.5 lb × 8–12 Cable Seated Lateral Raise 38.5–55 lb × 8–12 Dumbbell One-Arm Upright Row 27.5–49.5 lb × 8–12 Dumbbell Raise 22–38.5 lb × 8–12 Iron Cross 33–49.5 lb × 8–12 Lying One-Arm Lateral Raise 11–27.5 lb × 8–12
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