Smith Machine One-Arm Upright Row
- Works
- Shoulders, plus biceps and traps
- Equipment
- Machine
- Level
- Beginner
- Type
- Compound, one side at a time
How to do it
Setup. 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.
Cues
- Bar close to the body.
- Lead with the elbow.
- Stop at chest height.
- Lower slowly.
Common mistakes
- Pulling above shoulder height.
- Leaning to one side.
Where to start
Sets3
Reps10-12 per side
Rest1 min
Tempo1-1-2
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.