Single-arm Smith machine upright row

The single-arm Smith machine upright row is an upper-body exercise targeting the muscles of the traps and shoulders. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or shoulder-focused workout.

Benefits

Adds size and definition to the deltoids and traps
Helps with imbalances in strength and size between sides
The bar moves on a track making it easier to get into position and control

Type: Strength
Main Muscle Worked: Shoulders
Equipment: Machine
Level: Intermediate

7.2

Average

Single-arm Smith machine upright row Images

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Single-arm Smith machine upright row Instructions

Single-arm Smith machine upright row muscle diagram

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.