Start
End
Strength
Smith Machine One-Arm Upright Row
beginnermachine·compound·pull
Muscles Worked
Primary
How to Perform
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.
Alternatives to Smith Machine One-Arm Upright Row
Same muscles, different equipment or difficulty
Compare
Related Exercises
8
Alternating Cable Shoulder Press
beginner·cable
Alternating Deltoid Raise
beginner·dumbbell
Alternating Kettlebell Press
intermediate·kettlebells
Anti-Gravity Press
beginner·barbell
Arm Circles
beginner
Arnold Dumbbell Press
intermediate·dumbbell
Back Flyes - With Bands
beginner·bands
Backward Medicine Ball Throw
beginner·medicine ball