How to Do Smith Machine One-Arm Upright Row
Start and end of one clean rep of Smith Machine One-Arm Upright Row.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Biceps, Back |
| Equipment | Machine |
| Category | Strength |
How to perform Smith Machine One-Arm Upright Row
- 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.
- Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Biceps (secondary): bends the elbow and turns the palm up during pulls and curls.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Smith Machine One-Arm Upright Row work?
Smith Machine One-Arm Upright Row mainly works the shoulders, with the biceps, back helping as secondary movers.
What equipment do I need for Smith Machine One-Arm Upright Row?
Smith Machine One-Arm Upright Row needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Smith Machine One-Arm Upright Row?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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