LiftSetsLiftSets / Exercises / Smith Machine One-Arm Upright Row
Smith Machine One-Arm Upright Row
Works the shoulders. Helped by the biceps and traps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
shouldersbicepstraps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Machine |
|---|---|
| Level | Beginner |
What to think about
- Elbows lead, hands stay below them.
- Stop at chest height.
- Stop at any pinch in the front of the shoulder.
How to do it
- 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.
Other exercises for the shoulders
- Alternating Cable Shoulder Press
- Alternating Kettlebell Press
- Arnold Dumbbell Press
- Back Flyes - With Bands
- Band Pull Apart
- Barbell Shoulder Press
- Bent Over Dumbbell Rear Delt Raise with Head on Bench
- Cable Seated Lateral Raise
Track it in LiftSets
Log Smith Machine One-Arm Upright Row with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store