Smith Machine One-Arm Upright Row
A beginner compound strength exercise that works the shoulders, using a machine.
Starting position
End position
How to Do 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
Alternatives to Smith Machine One-Arm Upright Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Upright Barbell Row
A beginner compound strength exercise that works the shoulders, using a barbell.
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2
One-Arm Incline Lateral Raise
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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3
One-Arm Side Laterals
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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4
Standing Palm-In One-Arm Dumbbell Press
A beginner compound strength exercise that works the shoulders, using dumbbells.
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5
Dumbbell One-Arm Upright Row
An intermediate compound strength exercise that works the shoulders, using dumbbells.
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6
One-Arm Kettlebell Snatch
An advanced compound strength exercise that works the shoulders, using a kettlebell.
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7
Smith Machine Overhead Shoulder Press
A beginner compound strength exercise that works the shoulders, using a machine.
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8
Dumbbell Lying One-Arm Rear Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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9
Dumbbell One-Arm Shoulder Press
An intermediate compound strength exercise that works the shoulders, using dumbbells.
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10
Low Pulley Row To Neck
A beginner compound strength exercise that works the shoulders, using a cable machine.
Frequently Asked Questions
What muscles do smith machine one-arm upright row work?
Smith Machine One-Arm Upright Row primarily works the shoulders. The biceps and traps assist as secondary muscles.
What equipment do I need for smith machine one-arm upright row?
Smith Machine One-Arm Upright Row uses machines.
Smith Machine One-Arm Upright Row: is it suitable for beginners?
Yes. Smith Machine One-Arm Upright Row is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of smith machine one-arm upright row?
Upright Barbell Row, One-Arm Incline Lateral Raise, One-Arm Side Laterals train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my smith machine one-arm upright row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; smith machine one-arm upright row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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