Smith Machine One-Arm Upright Row
The smith machine one-arm upright row is a shoulders exercise that targets the shoulders with machine. Watch the demo, then follow the step-by-step form guide below.
Looping demonstration — tap play to watch the full movement.
How to do the smith machine one-arm upright row
With the bar at thigh level, load an appropriate weight.
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.
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.
After a brief pause, return the weight to the starting position.
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Details
Related shoulders exercises
Browse all shoulders exercises, read our dumbbell workout for back and shoulders guide, or return to the exercise library.
Training for weight loss? Pair your workouts with our free meal plans.
Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
Your health journey starts here.
Comprehensive telehealth, science-led transformation, and personalised wellness — designed around the medication you're already on.