Hominin · exercise
Smith Machine One-Arm Upright Row
Smith Machine One-Arm Upright Row is a beginner strength exercise using machine. It works the shoulders, with help from the biceps and traps.
beginnermachinepull movementcompoundstrength
- Main muscles
- shoulders
- Also works
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Leverage Shoulder Press · machine, beginner
- Machine Shoulder (Military) Press · machine, beginner
- Reverse Machine Flyes · machine, beginner
- Smith Machine Overhead Shoulder Press · machine, beginner
- Alternating Cable Shoulder Press · cable, beginner
- Alternating Deltoid Raise · dumbbell, beginner
- Anti-Gravity Press · barbell, beginner
- Back Flyes - With Bands · bands, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).