Smith Machine One-Arm Upright Row

A beginner strength exercise for the shoulders, biceps and back, done with a gym machine.

Movement guide

Smith Machine One-Arm Upright Row

Demand · source-assignedEasy (unreviewed)

Equipment requiredStrength machine

Muscle focusShoulders · Biceps · Back

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Smith Machine One-Arm Upright RowBeginner · Strength machine

Beginner grade (source-assigned).

Harder option

Upright barbell row demonstrated on the 3D figure

3D demoUpright barbell rowIntermediate · A barbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Biceps, Back.

Equipment

Strength machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Dumbbell One-Arm Upright Row demonstrated on the 3D figure

3D demoDumbbell One-Arm Upright RowIntermediate · A dumbbell

Cable upright row demonstrated on the 3D figure

3D demoCable upright rowIntermediate · A cable machine

Dumbbell upright row demonstrated on the 3D figure

3D demoDumbbell upright rowIntermediate · A dumbbell

Smith machine upright row demonstrated on the 3D figure

3D demoSmith machine upright rowIntermediate · Strength machine

Band upright row demonstrated on the 3D figure

3D demoBand upright rowIntermediate · A band

Barbell rear-delt row demonstrated on the 3D figure

3D demoBarbell rear-delt rowAdvanced · A barbell

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Questions people ask

What muscles does the Smith Machine One-Arm Upright Row work?

Mainly the shoulders, with help from the biceps and back.

What equipment do I need for the Smith Machine One-Arm Upright Row?

Strength machine.

Is the Smith Machine One-Arm Upright Row good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Upright barbell row.

How do I make the Smith Machine One-Arm Upright Row harder?

Progress to the Upright barbell row, or add load, range or slower lowering once your form is solid.