Smith Machine One-Arm Upright Row
How to do the Smith Machine One-Arm Upright Row
- 1
With the bar at thigh level, load an appropriate weight.
- 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
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
After a brief pause, return the weight to the starting position.
- 5
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
How to program the Smith Machine One-Arm Upright Row
Sets and reps
As a compound movement, the Smith Machine One-Arm Upright Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Smith Machine One-Arm Upright Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Smith Machine One-Arm Upright Row into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Smith Machine One-Arm Upright Row work?
The Smith Machine One-Arm Upright Row primarily targets the Shoulders. It also recruits the Biceps, Traps as supporting muscles.
What equipment do I need for the Smith Machine One-Arm Upright Row?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Smith Machine One-Arm Upright Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
