Smith Machine Single-Arm Upright Row
A one-arm upright row on the Smith machine. The fixed bar path lets you focus on driving the elbow up while the free hand steadies you.
Primary muscles
- Side Delts
Secondary muscles
- Traps (Trapezius)
- Front Delts
- Biceps
- Sets
- 3
- Reps
- 10–12 per side
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set the Smith bar at thigh height, stand close to it and grip it with one hand just outside your hip, then unhook it and stand tall.
Brace and keep the bar close to your body.
Drive the elbow up and out to raise the bar.
Stop when the upper arm is level with the floor.
Lower under control, finish the set and switch arms.
Breathing: Exhale as you pull, inhale as you lower.
Coaching tips
Elbow above the hand
Stay square to the bar
Control the lowering
Common mistakes
Leaning away from the working side
Pulling the bar to the chin
Letting the bar drop quickly
Safety notes
Rack the bar on the hooks before switching hands.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.