Smith Machine One-Arm Upright Row
Smith Machine One-Arm Upright Row is a compound strength exercise using machine that trains the shoulders.
StrengthMachineBeginnerCompoundPull
Primary muscles: Shoulders
Secondary muscles: Biceps, Traps
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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Smith Machine One-Arm Upright Row from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Shoulders volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
