Smith Machine One-Arm Upright Row
How to do the Smith Machine One-Arm Upright Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Biceps, Traps
Machine
How to do the Smith Machine One-Arm Upright Row
- 1
With the bar at thigh level, load an appropriate weight.
- 2
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.
- 3
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.
- 4
After a brief pause, return the weight to the starting position.
- 5
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Log it, see it on your body.
Every Smith Machine One-Arm Upright Row set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |