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Shoulders · Intermediate

Smith Machine Single Arm Upright Row

Unilateral Smith-machine upright row training the deltoids and trapezius while the trunk resists rotation.

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Smith Machine Single Arm Upright Row demonstration

Exercise overview

Training details

ShouldersTraps NeckForearmsCore

Equipment

Smith Machine

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand beside the Smith bar and grip it with one hand while keeping the torso tall.
  2. 02Brace the trunk and begin with the arm straight and the shoulder relaxed.
  3. 03Pull the bar upward by leading with the elbow and keeping the hand close to the body.
  4. 04Stop at a comfortable height below any shoulder pinching and keep the wrist below the elbow.
  5. 05Lower slowly, complete the repetitions, and switch arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSmith Machine Upright RowRelated variationDumbbell Upright Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSkin The CatComparable substituteBand Upright RowComparable substituteStanding Dumbbell Shoulder Press

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