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Smith Machine Single-Arm Upright Row
A unilateral variation of the upright row on a Smith machine targeting lateral deltoids and upper traps to build shoulder and upper back strength; enhances stability and addresses imbalances with guided motion.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Forearms, Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts
Traps
9/10Upper Traps
Shoulders
7/10Anterior Delts
Forearms
4/10Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the Smith machine bar to mid-thigh height and load with weight. Stand facing the bar, feet shoulder-width apart, and grip it overhand with one hand outside your thigh.
- Unrack the bar by releasing the safety.
- Inhale and brace your core.
- Pull the bar upward leading with your elbow, keeping it close to your body.
- Raise until upper arm is parallel to the floor.
- Pause briefly at the top to squeeze shoulders.
- Exhale and lower the bar controlled to start position.
- Switch arms after reps and repeat.
Coaching Tips
Form Cues
- Lead with elbows
- Keep bar close to body
- Flare elbows to sides
- Engage core to avoid rotation
- Squeeze at top
Breathing
Inhale before pulling, exhale as you lift the bar, and maintain core brace throughout.
Tempo
2-1-1
Range of Motion
From full arm extension at mid-thigh to upper arm parallel to floor, elbows flaring out without exceeding shoulder height.
Safety
Safety Notes
- Avoid if you have shoulder impingement
- Do not exceed shoulder height with elbows
- Use light weight to maintain form
- Engage core to prevent torso twist
Spotting
Not required; use Smith machine safeties for controlled drops.
Common Mistakes
- Pulling bar too high causing impingement
- Using momentum or jerking
- Leaning back or rotating torso
- Allowing elbows to point forward
When to Avoid
- Shoulder impingement
- Rotator cuff issues
Flexibility Needed
- Adequate shoulder flexion and abduction
Build Up First
- Basic upright row technique
- Core stability for unilateral work
Also known as
One-Arm Smith Upright Row, Single-Arm Smith Machine Upright Row
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